Food that works with your body, not against it.

Real-food recipes from our kitchen — low-carb, whole-food, and therapeutic ketogenic. Every one built around a simple question: what is each ingredient actually doing for you?

Your Metabolic Healing Starts Here.

What we mean by real food

Every recipe here is built to the same standard we give you in the office. It isn’t a trend and it isn’t arbitrary — each line has a reason behind it.

Two of these lines are absolute and one is not. Seed oils, sugar and ultra-processed food we would take off anyone’s plate. Grains are different — they come out on a ketogenic or therapeutic protocol, and for general health quality grains in moderation are perfectly reasonable. The recipes here are grain-free because they are written for the first case.

What goes in

  • Whole, real food — organic where you can manage it. Nothing packaged, processed, or fast.
  • Clean fats as the primary fuel — extra virgin olive oil, coconut oil, MCT oil (C8), avocado, ghee, grass-fed butter.
  • Pasture-raised eggs and wild-caught fatty fish — salmon, sardines, mackerel.
  • Grass-fed meat in moderate portions, always paired with fat.
  • Leafy greens and cruciferous vegetables at every meal you can manage it.
  • Herbs, garlic, onions, and spices — the cheapest medicine in the kitchen.
  • Berries — blueberries and blackberries, in small amounts.

What stays out

  • Seed and vegetable oils — canola, corn, soybean, sunflower, safflower. Excess omega-6 adds to inflammatory load.
  • Sugar in every form — including honey, maple, agave, and coconut sugar.
  • Grains — and this one depends on you. On a ketogenic or therapeutic protocol they are out: wheat, rice, oats, corn, rye, barley, whole or not. For general health they are not forbidden. Quality whole grains, properly prepared, in moderation, are fine for plenty of people. Everything on this page happens to be grain-free because that is what a low-carb kitchen looks like — not because nobody should ever eat a grain. Which side of that line you are on is a conversation to have with us.
  • Sugar alcohols — erythritol, xylitol, maltitol, and blended sweetener products. We sweeten with stevia (we use NutraMedix) or allulose. Allulose is usually shelved with the sugar alcohols, but it is a rare sugar rather than a polyol — it does not raise blood glucose or insulin, and most people tolerate it far better than erythritol.
  • Ultra-processed anything — hidden sugars, seed oils, and preservatives travel together.
  • Juices and fruit smoothies — even green ones spike glucose.

Why we label every recipe by protocol

If you’re on a strict therapeutic protocol the rules are tighter — calorie-controlled, net carbs at or under 20g a day, and no fruit sugar. Look for the Metabolic therapy label. If a recipe doesn’t carry it, we’ve said so plainly and told you why.

Don’t starve your gut on the way to ketosis

This is the piece most low-carb plans miss.

Feed the bacteria — prebiotics

When you cut carbohydrate hard, you also cut most of what your gut bacteria eat. Some people go keto, feel better metabolically, and watch their digestion get worse. That’s the reason.

  • Garlic, onion, leek, asparagus — low-carb and rich in the fibers your bacteria actually ferment.
  • Jerusalem artichoke and dandelion greens — if you can find them, worth it.
  • Flax, chia, and psyllium — soluble fiber that feeds without raising glucose.
  • Avocado — roughly 5g of fiber per half.

Add the bacteria — ferments

Fermented vegetables are one of the few foods that are genuinely low-carb and genuinely probiotic. The fermentation consumes most of the sugar — that is what fermentation is.

  • Fermented vegetables — sauerkraut, kimchi, and our fermented carrots and cauliflower.
  • Pair them together. A ferment alongside a prebiotic vegetable does considerably more than either alone.
  • Start small — a tablespoon a day, then build. Too much too fast causes bloating and people quit.
  • Fermented dairy like kefir, in small amounts, if dairy suits you — but we minimize it in hormone-driven and cancer cases.

Eating through a treatment week

Almost nobody stops eating during chemotherapy because they stopped caring about food. They stop because of four specific things — and each one has a different answer.

Your oncology team comes first, every time

Nothing on this page replaces what they tell you. They know your regimen, your counts, and your bloodwork. Some of what follows — how careful to be with food, whether antioxidants are a problem with your particular drugs, what your protein target should be — genuinely depends on things only they can see. Bring this page to them rather than instead of them. And if you develop a fever, cannot keep fluids down, or lose weight quickly, that is a phone call to them today, not a recipe problem.

When you feel sick

Nausea

  • Cold beats warm. Warm food releases far more aroma, and smell sets off nausea more reliably than taste does. Cold, in a covered cup, through a straw.
  • Ginger has real evidence behind it — reasonable trial data, including during chemotherapy. It sits alongside your prescribed anti-nausea medication, not instead of it.
  • Small and often beats a plate three times a day. Something every two hours.
  • Get out of the kitchen. Cooking smells are the trigger for many people. Cook on a good day, freeze it, and let someone else reheat it.
  • Start here: the Ginger & Mint Sipper, the freezer pops, and plain sipping broth.

When your mouth is sore

Mucositis

  • What to drop, roughly in order: acid, salt, spice, rough texture, and heat.
  • That rules out most of this site for a while — nearly every sauce and dressing here leads with vinegar or lemon. That is not you doing it wrong.
  • Warm, never hot. Letting a bowl cool costs nothing and changes everything.
  • Blend it properly — two full minutes, not thirty seconds. Any grit catches.
  • Cold numbs. Ice chips and frozen pops genuinely help, held in the mouth.
  • Start here: the Silky Cauliflower & Broth Soup, the freezer pops, coconut chia pudding, cauliflower mash.

When nothing tastes right

Taste changes and metallic taste

  • Reach for salt and fat before sugar. A metallic taste responds better to both, and sweetening a salt problem never works.
  • Plastic cutlery, not metal. Free, slightly odd, and it helps a lot of people.
  • Herbs and marinades give food a flavor to hold onto when the food itself has none.
  • Red meat is often the first thing to turn. If it does, move to poultry, fish, eggs and broth rather than forcing it.
  • Rinse your mouth before you eat — plain water or a little salt-and-baking-soda water. Ask your team before using any commercial mouthwash.
  • Start here: the When Nothing Tastes Right Shake, in the vanilla version.

When your counts are low

Neutropenia — food safety

  • Be straight about the evidence: the elaborate “neutropenic diets” that used to be handed out have not held up well in trials. What is still recommended everywhere is ordinary, careful food handling.
  • Cook it through — no pink meat, no runny yolks, no raw or cold-smoked fish.
  • Skip live cultures for now — all our ferments, and unpasteurized anything.
  • Wash produce well, keep raw and cooked apart, wash your hands, and refrigerate leftovers within the hour.
  • Recipes on this site that are affected carry a warning at the top when you open them, so you do not have to remember which is which.
  • Ask your team when your low window is — often somewhere around 7 to 14 days after an infusion, but it depends entirely on your regimen. Outside it, most of this lifts.

When you have no energy to cook

Fatigue

  • Cook on your good days for your bad ones. That is the whole strategy, and it is the reason every recipe in this section freezes.
  • Freeze in single portions, not in a block. Defrosting one bowl is possible on a bad day; chiselling at a brick is not.
  • Broth cubes and freezer pops before a cycle starts, not during it.
  • Let people help. When someone asks what they can do, this is the answer — send them this page and a freezer container.

When the weight is coming off

Appetite and muscle

  • Losing weight and muscle during treatment makes everything else harder — tolerance, recovery, and how you feel day to day. This is worth acting on early.
  • Calories in a small volume. When appetite shrinks, a 400-calorie glass does what a plate cannot.
  • Add fat to what you already eat — another spoonful of olive oil, ghee or coconut cream into the bowl. Easiest change there is.
  • Protein at every opportunity, in whatever form is going down that week.
  • Tell us, and tell your team. Ongoing weight loss during treatment deserves a proper look and often a referral to a dietitian — not a recipe.

A word about the metabolic approach during treatment

If you are on a ketogenic or otherwise structured protocol, a hard treatment week is exactly when it gets difficult to hold. Come and talk to us rather than quietly giving up on it or quietly forcing it. There is usually a version that bends for a week and comes back — and there are weeks where eating anything at all is the right goal and we say so plainly.

Finding your way around the kitchen

Most people don’t struggle with this because it’s hard. They struggle because nobody showed them where things go.

Stock these and you can always cook

The eight-item pantry

  • Extra virgin olive oil — cold-pressed. Your everyday fat.
  • Coconut oil and MCT oil (C8) — heat and ketones.
  • Tinned wild sardines and salmon — packed in olive oil, never soybean. Read the tin.
  • Apple cider vinegar and Dijon — a dressing in two minutes.
  • Almond flour and coconut flour — every bake on this page.
  • Stevia (NutraMedix) or allulose — no erythritol, xylitol, or blended sweetener products.
  • Bone broth — sauces, fasting, and gut support.
  • Sea salt, garlic, and dried herbs — the cheapest flavor there is.

Swap this for that

Same dish, different terrain

Canola, corn, soybean oil→ Olive or coconut oil
Wheat flour→ Almond + coconut flour
Sugar, honey, maple→ Stevia or allulose
Erythritol, xylitol→ Stevia or allulose
Heavy cream→ Coconut cream
Milk→ Unsweetened almond milk
Mashed potato→ Cauliflower mash
Rice or pasta→ Cauliflower rice, zucchini noodles
Bottled dressing→ The Dijon dressing
Chips and crackers→ Bird seed crackers
Whey protein→ Collagen or hemp

Two hours on Sunday

The prep that carries the week

  • Roast two sheet pans of vegetables. They go beside eggs, into salads, and next to fish all week.
  • Make one sauce. Chimichurri or the Dijon dressing. Freeze the chimichurri in an ice cube tray.
  • Cook one protein in bulk — the cabbage hash or the Dijon chicken. Both are better on day two.
  • Bake one batch of crackers and set out a jar of fat bombs.
  • Start a ferment — twenty minutes now, ready by Friday.
  • Grind your macadamia meal and flax if you use the hot cereal or the shake.

Six things that go wrong

And how to fix them

  • Soggy roasted vegetables — the pan was crowded or not hot enough. Preheat the pan, use two, 425°F.
  • Watery cauliflower mash — you skipped the five-minute steam-dry.
  • Gritty grain-free baking — you didn’t let the batter rest. Coconut flour needs those five minutes.
  • Rubbery fish or shrimp — overcooked, and it happens in about ninety seconds. Pull it the moment it turns opaque.
  • Mold on your ferment — something floated above the brine. Weight it down next time.
  • Loose stools after MCT oil — you increased it too fast. Drop back to a teaspoon and build over two weeks.

Where to spend, where to save

Quality that actually matters

  • Spend on: olive oil, wild fish, pasture-raised eggs, grass-fed meat. This is where quality changes what you’re actually eating.
  • Save on: onions, garlic, cabbage, broccoli, frozen berries. Conventional is fine and frozen is often better.
  • Buy frozen — wild shrimp, salmon, and berries are cheaper frozen and picked at their peak.
  • Tinned fish is not a compromise — sardines are among the best value per gram of omega-3 in the store.
  • Skip anything marketed as keto in a package. If it needs a label to tell you it’s healthy, it usually isn’t.

Washing off pesticides

What works, and what doesn’t

  • Baking soda water is the one with evidence. One teaspoon of baking soda per two cups of water, soak 12–15 minutes, then rinse under running water. In published testing this removed substantially more surface pesticide residue than plain water or commercial produce washes.
  • Plain running water plus friction is the everyday answer — 30 seconds under the tap while rubbing with your hands or a brush. Rubbing matters more than the water.
  • A firm brush for anything with skin you eat or cut through — cucumber, zucchini, peppers, apples.
  • Vinegar soaks help with surface bacteria and mold, less so with pesticides. Useful, just not for this.
  • Peeling removes the most residue, but takes the fiber and much of the polyphenol content with it. Worth it on conventional produce with a waxed skin; not worth it on organic.
  • What doesn’t work: a quick rinse with no rubbing, soaking in still water, and most bottled produce washes — they rarely beat baking soda and cost considerably more.
  • Nothing removes what is inside the plant. Systemic pesticides are taken up through the roots. Washing only ever addresses the surface, which is the real argument for buying organic where it counts.

Where organic is worth the money

Buy it here first

  • Thin skins you eat — berries, leafy greens, spinach, kale, celery, peppers, cucumber, zucchini, tomatoes, grapes. These consistently carry the highest residue loads.
  • Anything you eat a lot of. If greens are on your plate twice a day, that is where organic buys you the most.
  • Animal fat — meat, eggs, butter, ghee. Many persistent compounds concentrate in fat, so pasture-raised matters more here than on vegetables.
  • Liver especially — it is a filtering organ, so the animal’s whole life shows up in it.
  • Less critical — thick-skinned or peeled produce: avocado, onion, garlic, cabbage, cauliflower, asparagus. Conventional is reasonable here.
  • Frozen organic is often cheaper than fresh conventional, and it is picked and frozen at peak ripeness.

The tools that actually earn their space

Nothing here is a gadget

  • A cast-iron skillet. The single most useful pan for this way of cooking — it takes the searing heat that steak, stir-fry and fish skin need, and it lasts for generations. Costs less than a nonstick pan.
  • A heavy Dutch oven. Pot roast, braises, broth, soup. If you buy one expensive thing, buy this.
  • Two large sheet pans. Two, not one — crowding is the single most common reason roasted vegetables come out soggy.
  • An instant-read thermometer. The cheapest thing on this list and the one that changes the most. It is how the reverse-seared ribeye and the roast chicken stop being guesswork.
  • A food processor. Chimichurri, pesto, liver pâté, cauliflower mash, the chocolate pudding. Does the work of an hour of chopping.
  • A high-speed blender. Shakes, smoothies, soups, dressings.
  • A microplane. Garlic, ginger, lemon zest, nutmeg. Grated garlic releases far more allicin than chopped, so this one is doing something real.
  • A sharp chef’s knife and a steel. One good knife, kept sharp, beats a block of blunt ones. A dull knife is also the one that cuts you.
  • Wide-mouth mason jars. Ferments, dressings, broth, the shopping-day overflow. Buy a dozen; they cost almost nothing.
  • Fermentation weights and airlock lids. A few dollars, and they are the difference between a ferment that works and one that molds.
  • A fine-mesh sieve. Straining broth, and it is what makes pâté silky rather than merely smooth.
  • A salad spinner. Unglamorous, but wet greens will not hold dressing.
  • A mandoline — for the fennel, the kale slaw and the zucchini ribbons. Use the hand guard, every time. These cause more kitchen injuries than knives do.
  • A digital kitchen scale. Essential if you are working to a ketogenic ratio, where volume measures are not accurate enough.
  • Glass storage containers. Better than plastic for hot food and for anything acidic or fatty.

Reading a label in ten seconds

Turn the package over

  • Ingredients, not the front. The front of a package is marketing. The ingredient list is the only honest part.
  • Count them. More than five ingredients, or any you can’t picture as a food, and put it back.
  • Find the oil. Canola, sunflower, safflower, soybean, corn, “vegetable oil” — that’s a no.
  • Net carbs = total carbohydrate − fiber. That’s the number that matters, and the number we track.
  • Sugar has many names — cane juice, dextrose, maltodextrin, agave, coconut sugar, brown rice syrup. All sugar.
  • Sugar alcohols — erythritol, xylitol, maltitol. We leave these out. Allulose sits right next to them on a label and is not one of them — it is a rare sugar, and that one is fine.

Your shopping list

For education only — check any big change to how you eat with your provider first.

Open any recipe and press Add to shopping list. Everything you add collects here, grouped by aisle, with duplicates merged. It stays on this device — nothing is sent anywhere.

Food is the first prescription.

These recipes are a starting point, not a plan. If you want to know which of them belong on your plate — and why — that’s a conversation we’d love to have with you.

Become a Patient

These recipes are for education — not a prescription

Everything on this page is here to teach you about food. It is not medical or nutritional advice, and it is not meant to diagnose, treat, cure, or prevent any disease. Nutrition numbers are careful estimates and will vary with your brands and portions.

What is right for one person can be wrong for another. Before you make a real change to how you eat — and especially if you are in treatment, pregnant, nursing, taking medication, or managing a diagnosed condition — talk it through with your Rayma Health provider or your own physician and make sure it is the right fit for you. That conversation is the whole point; these pages are just the starting material for it.

All 112 recipes — full text on one page

Coconut & Turmeric Chicken Curry (AIP)

A real curry with no seed spices and no nightshades — turmeric, ginger, garlic and coconut do all the work.

Most curry powder is built on cumin, coriander, chili and mustard seed — all of them out on an autoimmune elimination. This one leans on the four things that are in: turmeric, fresh ginger, garlic and a good can of coconut milk. It is golden, gentle, filling, and it reheats better than it started.

8g net carbs per serving · 38.4g protein · 33.3g fat · 471 calories · 35 min · 4 servings

Ingredients

  • 1½ lb (680 g) Boneless, skinless chicken thighs, cut into chunks
  • 1 tbsp Coconut oil
  • ½ medium Yellow onion, diced
  • 4 cloves Garlic, minced
  • 1 tbsp Fresh ginger, grated
  • 1½ tsp Ground turmeric
  • ½ tsp Ground cinnamon
  • 1 can (13.5 oz) Full-fat coconut milk
  • ½ cup Chicken bone broth
  • 2 cups Cauliflower florets, small
  • 2 cups Kale or Swiss chard, chopped
  • 1 bay leaf Bay leaf
  • 1 tsp Sea salt
  • 1 tbsp Fresh lime juice
  • ½ cup Fresh cilantro, chopped

Directions

  1. Pat the chicken dry and season it with half the salt. Melt the coconut oil in a wide pot over medium-high heat and brown the chicken in two batches so it sears rather than steams — about 3 minutes a side. Set it aside.
  2. Turn the heat down to medium. Add the onion and cook until soft and translucent, 5–6 minutes. Add the garlic, ginger, turmeric and cinnamon and stir for one minute until fragrant — do not let the turmeric scorch.
  3. Pour in the coconut milk and broth, add the bay leaf, and scrape up anything stuck to the bottom. Return the chicken with its juices.
  4. Simmer gently, uncovered, for 15 minutes. Add the cauliflower and cook another 6–8 minutes until it is just tender.
  5. Stir in the kale and let it wilt for 2 minutes. Take the pot off the heat, fish out the bay leaf, and stir in the lime juice, the rest of the salt, and the cilantro.
  6. Serve on its own or over cauliflower rice (see Basic Cauliflower Rice).

Rayma Health kitchen

Ginger-Garlic Salmon with Bok Choy (AIP)

Fifteen minutes, one pan, omega-3s and a cruciferous green. Coconut aminos instead of soy.

A weeknight salmon that needs nothing you have to think about. Coconut aminos give you the savory depth soy sauce would — without the soy, the wheat, or the sugar — and bok choy cooks in the same pan in the time it takes the fish to rest.

6g net carbs per serving · 36.6g protein · 18.1g fat · 344 calories · 15 min · 2 servings

Ingredients

  • 2 fillets (6 oz each) Wild salmon, skin on
  • 1 tbsp Avocado oil
  • 3 heads Baby bok choy, halved lengthwise
  • 2 cloves Garlic, thinly sliced
  • 1 tbsp Fresh ginger, cut into fine matchsticks
  • 1 tbsp Coconut aminos
  • 1 tbsp Fresh lime juice
  • 2 Scallions, sliced
  • ½ tsp Sea salt
  • ¼ cup Fresh cilantro

Directions

  1. Pat the salmon very dry and salt the flesh side. A dry fillet is the difference between crisp skin and skin that sticks.
  2. Heat the avocado oil in a large skillet over medium-high until it shimmers. Lay the salmon in skin-side down and press each fillet gently with a spatula for 20 seconds so the skin makes full contact. Cook 4–5 minutes without moving it, until the skin releases on its own.
  3. Flip, cook 1–2 minutes more for medium, then move the salmon to a plate to rest.
  4. In the same pan, add the bok choy cut-side down with the garlic and ginger. Cook 2 minutes until the cut side browns, then add the coconut aminos and 2 tablespoons of water, cover, and steam 2 minutes until the stems are just tender.
  5. Take the pan off the heat, add the lime juice and scallions, and spoon the bok choy and its juices next to the salmon. Finish with cilantro.

Rayma Health kitchen

Bone-Broth Braised Short Ribs with Turnip & Leek (AIP)

Three hours in the oven, ten minutes of work, and the whole house smells like Sunday. No wine, no tomato, no flour.

A classic braise depends on red wine, tomato paste and a flour dredge — all three are out on an autoimmune elimination, and none of them are missed here. Bone broth, apple cider vinegar and time do the same job: the connective tissue melts, the sauce thickens on its own, and turnips stand in for potatoes without the starch.

8g net carbs per serving · 43.3g protein · 58.4g fat · 742 calories · 3 hr 15 min · 4 servings

Ingredients

  • 2 lb (900 g) Boneless beef short ribs
  • 1 tbsp Avocado oil
  • 1 large Leek, white and pale green parts, sliced
  • 2 small Turnips, peeled and cut into chunks
  • 1 Carrot, cut into thick coins
  • 4 cloves Garlic, smashed
  • 3 cups Beef or chicken bone broth
  • 2 tbsp Apple cider vinegar
  • 2 sprigs Fresh rosemary
  • 2 Bay leaves
  • 1 tsp Sea salt
  • 2 tbsp Fresh parsley, chopped

Directions

  1. Heat the oven to 325°F. Pat the ribs dry and salt them all over.
  2. Heat the oil in a Dutch oven over medium-high. Brown the ribs hard on every side — 3 minutes a side, in batches so they are not crowded. This is where the flavor comes from; do not rush it. Set them aside.
  3. Pour off all but a tablespoon of fat. Add the leek and cook 4 minutes until soft. Add the garlic for one minute more.
  4. Add the vinegar and scrape the bottom of the pot clean. Pour in the broth, add the rosemary and bay, and return the ribs with their juices. The liquid should come about two-thirds of the way up the meat.
  5. Cover and braise in the oven for 2 hours. Add the turnips and carrots, tucking them into the liquid, and braise another 45–60 minutes, until a fork slides into the meat with no resistance.
  6. Move the ribs and vegetables to a platter. Spoon the fat off the top of the liquid — there will be a lot; a ladle or a fat separator both work. Simmer the remaining liquid on the stove for 5–10 minutes until it thickens slightly, then pour it over the meat and finish with parsley.

Rayma Health kitchen

Creamy Broccoli & Leek Soup (AIP, Dairy-Free)

Velvety without a drop of cream. A pound of broccoli in a bowl you will actually finish.

The way to eat a lot of cruciferous vegetables without noticing is to blend them. Broccoli, leek and bone broth cook down in twenty minutes, and coconut milk makes it silky — no dairy, no flour, no cashews. It is soft enough for a sore mouth and gentle enough for a healing gut.

10g net carbs per serving · 14.5g protein · 20.8g fat · 278 calories · 30 min · 4 servings

Ingredients

  • 2 tbsp Extra virgin olive oil
  • 1 large Leek, white and pale green parts, sliced
  • 3 cloves Garlic, chopped
  • 1 lb (450 g) Broccoli, florets and peeled stems, chopped
  • 4 cups Chicken bone broth
  • 1 tsp Dried thyme
  • 1 cup Full-fat coconut milk
  • 1 tsp Sea salt
  • 1 tbsp Fresh lemon juice
  • ¼ cup Fresh parsley or chives

Directions

  1. Warm the olive oil in a soup pot over medium heat. Add the leek and a pinch of salt and cook gently for 6–8 minutes until soft — do not brown them, or the soup turns muddy.
  2. Add the garlic and thyme and cook one minute more.
  3. Add the broccoli and the broth. Bring to a boil, then simmer, partly covered, for 12–15 minutes until the broccoli is completely tender.
  4. Stir in the coconut milk, then blend until smooth — an immersion blender in the pot is easiest. For a very silky soup, blend in a stand blender in two batches, holding the lid down with a towel.
  5. Season with the salt and lemon juice. Taste: it should be bright, not flat. Finish each bowl with a drizzle of olive oil and the herbs.

Rayma Health kitchen

Sage & Garlic Turkey Breakfast Patties with Wilted Greens (AIP)

Breakfast without eggs. Sausage flavor from sage and garlic, not from a packet — and a plate of greens before nine.

When eggs come out, breakfast becomes the hardest meal of the day. This is the answer: a savory patty seasoned the way breakfast sausage should be, without the sugar, the dextrose, or the black pepper, cooked in the same pan as a pile of greens. Make the patties on Sunday and the whole week's breakfast is four minutes in a skillet.

1g net carbs per serving · 22.7g protein · 17.1g fat · 252 calories · 20 min · 4 servings

Ingredients

  • 1 lb (450 g) Ground turkey, 93% lean
  • 2 tsp Dried sage
  • 1 tsp Dried thyme
  • 2 cloves Garlic, finely minced
  • 2 tbsp Onion, grated on a box grater
  • 1 tsp Sea salt
  • ¼ tsp Ground ginger
  • 1 tbsp Coconut oil
  • 6 cups (180 g) Kale, chard or spinach, chopped
  • 1 tbsp Extra virgin olive oil
  • 1 wedge Lemon

Directions

  1. Mix the turkey, sage, thyme, garlic, grated onion, salt and ginger in a bowl with your hands until just combined — overworking makes patties tough.
  2. Shape into 8 thin patties, about 3 inches across. Press a shallow dimple into the center of each so they cook flat instead of doming.
  3. Heat the coconut oil in a large skillet over medium heat. Cook the patties 4 minutes a side until golden and cooked through (165°F inside). Move them to a plate.
  4. Add the olive oil to the same pan, then the greens with a pinch of salt. Toss for 2–3 minutes until wilted but still bright. Squeeze the lemon over.
  5. Serve two patties on a bed of greens. A few slices of avocado alongside turn it into a full plate.

Rayma Health kitchen

Crunchy Cabbage & Cucumber Slaw with Avocado-Lime Dressing (AIP)

Ten minutes, no cooking, no mayonnaise. A creamy slaw built on avocado instead of eggs and seed oil.

Coleslaw is usually a bowl of soybean-oil mayonnaise and sugar with some cabbage in it. This one gets its creaminess from a ripe avocado blended with lime, olive oil and herbs — no eggs, no seeds, no sugar — and stays crunchy in the fridge for two days. It is the side that goes with every grilled thing on this page.

7g net carbs per serving · 2.6g protein · 12.7g fat · 158 calories · 10 min · 4 servings

Ingredients

  • 4 cups (280 g) Green cabbage, finely shredded
  • 1 English cucumber, halved and thinly sliced
  • 2 Scallions, thinly sliced
  • ½ cup Fresh cilantro, chopped
  • ¼ cup Fresh mint, torn
  • 1 Ripe avocado
  • 2 tbsp Fresh lime juice
  • 2 tbsp Extra virgin olive oil
  • ¼ cup Water
  • ½ clove Garlic
  • ½ tsp Sea salt

Directions

  1. Put the cabbage, cucumber, scallions, cilantro and mint in a large bowl.
  2. Blend the avocado, lime juice, olive oil, water, garlic and salt until completely smooth. Add a little more water if it is too thick to pour.
  3. Pour the dressing over the vegetables and toss well. Taste — it usually wants a little more salt or lime.
  4. Let it sit 10 minutes before serving so the cabbage softens slightly and the flavors come together.

Rayma Health kitchen

Rosemary & Mint Lamb Chops (AIP)

Twenty minutes, four ingredients in the marinade, and a mint-lemon drizzle that makes them taste like a restaurant.

Lamb chops are the fastest special-occasion dinner there is: a hot pan, three minutes a side, done. Garlic, rosemary and olive oil are the whole marinade, and a quick mint and lemon drizzle at the end does what mint jelly used to do without the sugar. Nothing here needs pepper, seeds or nightshades.

2g net carbs per serving · 23.8g protein · 42.3g fat · 489 calories · 20 min · 4 servings

Ingredients

  • 8 (about 1¾ lb) Lamb loin chops, 1 inch thick
  • 2 tbsp Extra virgin olive oil
  • 3 cloves Garlic, minced
  • 2 tbsp Fresh rosemary, finely chopped
  • 1 tsp Sea salt
  • ½ cup Fresh mint leaves, finely chopped
  • 3 tbsp Extra virgin olive oil
  • 2 tbsp Fresh lemon juice
  • pinch Sea salt

Directions

  1. Rub the chops with the 2 tablespoons of olive oil, garlic, rosemary and salt. Let them sit at room temperature for 15 minutes — or in the fridge up to 24 hours.
  2. Stir the mint, 3 tablespoons of olive oil, lemon juice and a pinch of salt together in a small bowl. Set aside.
  3. Heat a heavy skillet (cast iron is ideal) over high heat until it is very hot. Scrape most of the garlic off the chops so it does not burn.
  4. Sear the chops 3 minutes a side for medium-rare, standing them on the fat edge for the last 30 seconds so it crisps. Work in two batches — a crowded pan steams instead of sears.
  5. Rest the chops 5 minutes on a warm plate. Spoon the mint drizzle over and serve with the cabbage slaw or wilted greens.

Rayma Health kitchen

Coconut-Lime Shrimp with Cilantro (AIP)

Fifteen minutes from freezer to plate. Bright, creamy, and 2g net carbs.

Shrimp cook in four minutes, which makes them the fastest real protein in the kitchen. Here they are finished in a little coconut milk with garlic, ginger, lime and a lot of cilantro — a sauce that takes exactly as long as the shrimp do. Serve it over cauliflower rice or zucchini noodles and dinner is done in the time it takes to set the table.

3g net carbs per serving · 35.1g protein · 10.8g fat · 243 calories · 15 min · 4 servings

Ingredients

  • 1½ lb (680 g) Raw shrimp, peeled and deveined
  • 1 tbsp Coconut oil
  • 3 cloves Garlic, minced
  • 1 tbsp Fresh ginger, grated
  • ½ cup Full-fat coconut milk
  • 2 tbsp Fresh lime juice
  • 1 tsp Lime zest
  • ½ cup Fresh cilantro, chopped
  • 2 Scallions, sliced
  • ½ tsp Sea salt

Directions

  1. Pat the shrimp completely dry and season with the salt. Wet shrimp will not brown.
  2. Heat the coconut oil in a large skillet over medium-high. Add the shrimp in a single layer and cook 1½ minutes a side, until pink and just curled into a C — an O means overcooked. Move them to a plate.
  3. Turn the heat to medium. Add the garlic and ginger and stir for 30 seconds until fragrant.
  4. Pour in the coconut milk and let it bubble for 2 minutes until it thickens slightly. Add the lime juice and zest.
  5. Return the shrimp to the pan for one minute to warm through. Take it off the heat and stir in the cilantro and scallions. Serve over cauliflower rice or zucchini ribbons.

Rayma Health kitchen

Cinnamon Coconut Porridge (AIP — No Oats, Nuts or Seeds)

A warm bowl in five minutes with none of the things porridge is usually made of. Collagen for the protein.

Every grain-free porridge on the internet is built on almond flour, chia and flax — all out on a strict autoimmune protocol. This one is built on coconut alone: shredded coconut softened in coconut milk, thickened with collagen, warmed with cinnamon. It is genuinely comforting, and it sits at the low end of carbohydrate for a breakfast bowl.

6g net carbs per serving · 13.3g protein · 43g fat · 454 calories · 7 min · 1 serving

Ingredients

  • ⅓ cup (27 g) Unsweetened shredded coconut
  • ½ cup Full-fat coconut milk
  • ¼ cup Water
  • 1 scoop (10 g) Collagen peptides
  • ½ tsp Ground cinnamon
  • pinch Sea salt
  • ¼ tsp Vanilla bean powder
  • ¼ cup Fresh or frozen blueberries

Directions

  1. Put the shredded coconut, coconut milk and water in a small saucepan over medium-low heat.
  2. Bring to a gentle simmer and cook 3–4 minutes, stirring, until the coconut softens and the mixture thickens to a porridge.
  3. Take it off the heat. Stir in the collagen, cinnamon, salt and vanilla — the collagen thickens it further as it sits.
  4. Let it stand one minute, then top with the blueberries if using and a little extra coconut milk poured over.

Rayma Health kitchen

Nomato Sauce (Tomato-Free Marinara — AIP)

A red sauce with no nightshades in it. Carrot, beet and pumpkin do a surprisingly convincing impression of tomato.

Losing tomatoes is the hardest part of a nightshade elimination — they are in every sauce, every stew, every Italian dinner. This is the standard workaround, and it is better than it sounds: carrots and pumpkin for body and sweetness, a small beet for the color, lemon for the acid tomatoes would bring, and the herbs you would use anyway. Use it wherever marinara goes.

4g net carbs per serving · 1.9g protein · 2.5g fat · 49 calories · 40 min · 12 servings

Ingredients

  • 2 tbsp Extra virgin olive oil
  • 1 medium Yellow onion, chopped
  • 4 cloves Garlic, chopped
  • 3 medium Carrots, chopped
  • 1 small Beet, peeled and chopped
  • 1 cup Pumpkin purée
  • 1½ cups Chicken bone broth
  • 1 tsp Dried oregano
  • 1 tsp Dried basil
  • 1 Bay leaf
  • 1 tsp Sea salt
  • 2 tbsp Fresh lemon juice
  • ¼ cup Fresh basil

Directions

  1. Warm the olive oil in a saucepan over medium heat. Cook the onion 5 minutes until soft, then add the garlic for one minute.
  2. Add the carrots, beet, pumpkin, broth, oregano, dried basil, bay leaf and salt. Bring to a boil, then cover and simmer 25 minutes, until the carrots and beet are completely soft.
  3. Remove the bay leaf. Add the lemon juice and fresh basil and blend until completely smooth — a stand blender gives the silkiest result.
  4. Taste. It should be savory and slightly tangy, not sweet. If it reads sweet, add more lemon and a pinch more salt. If it is too thick, thin with broth.
  5. Makes about 3 cups. A serving is ¼ cup.

Rayma Health kitchen

Grilled Whole Branzino with Lemon, Oregano & Olive Oil

The fish every Greek island taverna serves. Whole, grilled, and finished with the simplest sauce in the Mediterranean.

Branzino — European sea bass — is the fish of the Greek coast: mild, white, and forgiving. Grilled whole and dressed with ladolemono, the olive oil and lemon sauce that goes on almost everything there, it is a twenty-minute dinner that looks like a celebration. A whole fish also stays moist in a way a fillet cannot.

3g net carbs per serving · 42g protein · 25.7g fat · 418 calories · 25 min · 2 servings

Ingredients

  • 2 (about 1 lb each) Whole branzino, cleaned and scaled
  • 3 tbsp Extra virgin olive oil
  • 1 Lemon, half sliced thin, half juiced
  • 2 cloves Garlic, sliced
  • 1 tbsp Dried Greek oregano
  • 4 sprigs Fresh thyme or rosemary
  • 1 tsp Sea salt
  • ¼ tsp Black pepper
  • ¼ cup Fresh parsley, chopped

Directions

  1. Heat a grill to medium-high, or a broiler with the rack 6 inches from the element. Oil the grates well.
  2. Pat the fish dry inside and out. Score the skin three times on each side. Season inside and out with salt, pepper and half the oregano. Stuff the cavities with the lemon slices, garlic and herb sprigs.
  3. Rub the outside with a tablespoon of olive oil. Grill 5–6 minutes a side, turning once with a wide spatula — the skin will release when it is ready; if it sticks, give it another minute. The flesh at the thickest part should flake and be opaque to the bone.
  4. While it cooks, whisk the remaining 2 tablespoons of olive oil with the lemon juice, the rest of the oregano, the parsley and a pinch of salt. This is the ladolemono.
  5. Move the fish to a platter. Run a knife along the backbone and lift the top fillet off; lift out the spine and the bottom fillet comes free. Spoon the sauce over and serve with the Sicilian cauliflower or a green salad.

Rayma Health kitchen

Greek Village Salad (Horiatiki)

No lettuce. Tomato, cucumber, olives, a slab of feta and a lot of olive oil — the real Greek salad.

The salad as it is actually eaten in Greece has no lettuce in it and is never tossed with a bottled dressing. It is chunks of tomato and cucumber, red onion, Kalamata olives, a thick piece of feta on top, dried oregano, and enough olive oil that there is a pool of it in the bottom of the bowl — which you are meant to eat. It is lunch on its own, or the side to anything grilled.

12g net carbs per serving · 8.7g protein · 28.5g fat · 342 calories · 15 min · 4 servings

Ingredients

  • 4 medium Ripe tomatoes, cut into wedges
  • 1 Cucumber, peeled in stripes and cut into chunks
  • 1 small Red onion, thinly sliced
  • 1 Green bell pepper, sliced into rings
  • ¾ cup Kalamata olives
  • 6 oz Feta, in one or two thick slabs
  • ¼ cup Extra virgin olive oil
  • 1 tbsp Red wine vinegar
  • 1 tsp Dried Greek oregano
  • ½ tsp Sea salt

Directions

  1. Put the tomatoes, cucumber, onion and pepper in a wide, shallow bowl. Season with the salt and toss gently.
  2. Scatter the olives over. Lay the feta on top in slabs — do not crumble it.
  3. Pour the olive oil over everything, then the vinegar. Sprinkle the oregano over the feta, crushing it between your fingers as you go.
  4. Do not toss it. Bring it to the table as it is, and let each person break up the feta on their own plate. Let it sit 5 minutes first so the juices and oil pool at the bottom.

Rayma Health kitchen

Lamb Kofta with Cucumber-Dill Tzatziki

Spiced lamb, grilled, with a cold garlic-yogurt sauce. No pita needed — a Greek salad on the side does the job.

Kofta is ground lamb seasoned with onion, garlic, herbs and warm spices, shaped onto skewers and grilled. It is eaten from Greece to Morocco to Persia with small variations, always with something cool and sharp alongside — here a proper tzatziki, which is mostly cucumber and garlic held together by thick yogurt. Together they are one of the best high-protein, low-carb dinners there is.

8g net carbs per serving · 35g protein · 50.3g fat · 631 calories · 30 min · 4 servings

Ingredients

  • 1½ lb (680 g) Ground lamb
  • 1 small Onion, grated and squeezed dry
  • 3 cloves Garlic, minced
  • ½ cup Fresh parsley, finely chopped
  • ¼ cup Fresh mint, finely chopped
  • 1½ tsp Ground cumin
  • 1 tsp Ground coriander
  • ½ tsp Ground cinnamon
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 1 tbsp Extra virgin olive oil
  • 1 cup Full-fat Greek yogurt
  • ½ Cucumber, grated and squeezed very dry
  • 1 clove Garlic, grated
  • 1 tbsp Fresh lemon juice
  • 1 tbsp Extra virgin olive oil
  • 2 tbsp Fresh dill, chopped
  • ¼ tsp Sea salt

Directions

  1. Make the tzatziki first so it has time to sit: grate the cucumber, salt it lightly, and squeeze it in a clean towel until it is almost dry — this is the step everyone skips and the reason tzatziki goes watery. Stir it into the yogurt with the garlic, lemon, olive oil, dill and salt. Refrigerate.
  2. Mix the lamb with the grated onion, garlic, parsley, mint, cumin, coriander, cinnamon, salt and pepper. Work it with your hands for a full minute — kofta needs to be mixed more than a burger so it holds on the skewer.
  3. Divide into 8 portions and press each onto a skewer in a long oval, about 1 inch thick. (Or shape into 8 flat patties and skip the skewers.) Chill 15 minutes if you have time; they hold together better cold.
  4. Heat a grill or grill pan to medium-high and brush the kofta with olive oil. Grill 4 minutes a side, turning once, until browned outside and just cooked through — 160°F inside.
  5. Rest 3 minutes. Serve with the tzatziki, the Greek village salad, and lemon wedges.

Rayma Health kitchen

Shrimp Saganaki (Shrimp Baked with Tomato, Feta & Oregano)

A Greek taverna classic: shrimp in a garlicky tomato sauce with feta melting on top. One skillet, 25 minutes.

Saganaki is the name of the small two-handled pan it is cooked in. Shrimp are simmered briefly in a tomato sauce with garlic, oregano and a little chili, then crumbled feta goes on top and the whole pan finishes under the broiler until the cheese softens and browns at the edges. No bread required — the sauce is the point, and a spoon does the job.

10g net carbs per serving · 40.4g protein · 17.7g fat · 360 calories · 25 min · 4 servings

Ingredients

  • 1½ lb (680 g) Raw shrimp, peeled and deveined, tails on or off
  • 3 tbsp Extra virgin olive oil
  • 1 small Onion, finely chopped
  • 4 cloves Garlic, sliced
  • 1 can (14 oz) Whole peeled tomatoes, crushed by hand
  • 1 tsp Dried Greek oregano
  • ½ tsp Red pepper flakes
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • 4 oz Feta, crumbled
  • ¼ cup Fresh parsley or dill, chopped
  • 1 Lemon, in wedges

Directions

  1. Pat the shrimp dry and season with half the salt. Heat the broiler.
  2. Warm the olive oil in a large ovenproof skillet over medium heat. Cook the onion 5 minutes until soft, then the garlic and pepper flakes for one minute.
  3. Add the tomatoes with their juice, the oregano, the rest of the salt and the pepper. Simmer 10 minutes, stirring now and then, until the sauce thickens and the raw-tomato taste is gone.
  4. Nestle the shrimp into the sauce in a single layer. Cook 2 minutes, then turn them over.
  5. Scatter the feta over the top and slide the skillet under the broiler for 2–3 minutes, until the shrimp are pink and the feta is soft and browned in spots. Watch it — shrimp overcook in a minute.
  6. Finish with the herbs and a squeeze of lemon. Serve straight from the pan, over cauliflower rice or zucchini ribbons, or with a green salad.

Rayma Health kitchen

Moroccan Chicken with Green Olives & Lemon

The tagine of chicken, green olives and lemon — made in a Dutch oven, with no couscous and no sugar.

On the southern shore of the Mediterranean the classic chicken dish is a tagine with green olives and preserved lemon: chicken thighs braised with onion, garlic, ginger and warm spices until the meat falls off the bone. This version uses fresh lemon instead of preserved and a Dutch oven instead of a clay pot, and it is one of the best make-ahead dinners on this page.

6g net carbs per serving · 38.4g protein · 43g fat · 575 calories · 1 hr · 4 servings

Ingredients

  • 8 Bone-in, skin-on chicken thighs
  • 2 tbsp Extra virgin olive oil
  • 1 large Onion, thinly sliced
  • 4 cloves Garlic, minced
  • 1 tbsp Fresh ginger, grated
  • 1½ tsp Ground cumin
  • 1 tsp Ground coriander
  • 1 tsp Ground turmeric
  • ½ tsp Ground cinnamon
  • ½ tsp Smoked paprika
  • 1 cup Chicken bone broth
  • 1 Lemon, zest and juice
  • 1 cup Green olives, cracked or pitted
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ½ cup Fresh cilantro and parsley, chopped

Directions

  1. Pat the chicken dry and season with the salt and pepper. Heat the olive oil in a Dutch oven over medium-high and brown the thighs skin-side down, without moving them, for 6 minutes until deeply golden. Turn and brown 2 minutes more. Set aside — you may need two batches.
  2. Pour off all but 2 tablespoons of the fat. Add the onion and cook 6 minutes until soft and golden. Add the garlic, ginger and all the spices and stir for one minute until fragrant.
  3. Add the broth, lemon zest and half the lemon juice, scraping up the browned bits. Return the chicken skin-side up, so the skin stays above the liquid.
  4. Cover and simmer gently for 30 minutes. Uncover, add the olives, and simmer 10 minutes more so the sauce reduces slightly.
  5. Taste the sauce and add the rest of the lemon juice as it needs it. Scatter the herbs over and serve with cauliflower rice or the celeriac mash.

Rayma Health kitchen

Provençal Ratatouille Tian

Summer vegetables baked in overlapping rings over a garlic-tomato base. All olive oil, no flour, no cheese needed.

Ratatouille from Provence is zucchini, eggplant, tomato, onion and garlic cooked slowly in a great deal of olive oil until they collapse into each other. This is the tian version — the vegetables sliced thin and shingled in rings over the sauce, then baked — which looks like something from a restaurant and takes fifteen minutes of actual work. It is a side for the branzino or the kofta, or lunch on its own with a piece of feta.

12g net carbs per serving · 3.7g protein · 12.4g fat · 178 calories · 1 hr 15 min · 6 servings

Ingredients

  • 5 tbsp Extra virgin olive oil, divided
  • 1 medium Onion, finely chopped
  • 3 cloves Garlic, minced
  • 1 can (14 oz) Crushed tomatoes
  • 1 tsp Dried thyme
  • 1 medium Eggplant, sliced into ⅛-inch rounds
  • 3 medium Zucchini, sliced into ⅛-inch rounds
  • 3 Roma tomatoes, sliced into ⅛-inch rounds
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ¼ cup Fresh basil, torn

Directions

  1. Heat the oven to 375°F. Warm 2 tablespoons of the olive oil in a skillet over medium heat and cook the onion 6 minutes until soft. Add the garlic for one minute, then the crushed tomatoes, thyme and half the salt. Simmer 8 minutes until thick. Spread it over the bottom of a 10-inch round or 9×13 baking dish.
  2. Slice the eggplant, zucchini and tomatoes as evenly as you can — a mandoline makes this a two-minute job. Toss the slices with 2 tablespoons of olive oil, the rest of the salt and the pepper.
  3. Arrange the slices standing up in the dish, alternating eggplant, zucchini, tomato, in a spiral from the outside in (or in rows). Pack them tightly — they shrink.
  4. Drizzle the last tablespoon of olive oil over the top. Cover with parchment cut to fit, then foil, and bake 40 minutes.
  5. Uncover and bake 20 minutes more, until the vegetables are completely tender and the edges have browned. Rest 10 minutes and scatter the basil over.

Rayma Health kitchen

Sicilian Roasted Cauliflower with Capers, Olives & Pine Nuts

Cauliflower roasted until it browns, tossed with the salty, sharp things Sicily puts on everything.

Sicilian cooking puts capers, olives, pine nuts and lemon on vegetables the way the rest of Italy puts cheese, and cauliflower takes it better than anything. Roast the florets hot until the edges char, then toss them warm with the dressing so they soak it up. It is the side for the branzino, the kofta or the Moroccan chicken — or lunch with a can of sardines.

8g net carbs per serving · 5.1g protein · 17.7g fat · 213 calories · 35 min · 4 servings

Ingredients

  • 1 large head (about 1¾ lb) Cauliflower, cut into florets
  • 3 tbsp Extra virgin olive oil
  • ¾ tsp Sea salt
  • 2 tbsp Capers, drained
  • ⅓ cup Kalamata or Castelvetrano olives, chopped
  • 3 tbsp Pine nuts
  • 2 cloves Garlic, thinly sliced
  • ½ Lemon, zest and juice
  • ¼ tsp Red pepper flakes
  • ¼ cup Fresh parsley, chopped

Directions

  1. Heat the oven to 450°F. Toss the cauliflower with 2 tablespoons of the olive oil and the salt on a large sheet pan. Spread it in one layer — use two pans if it is crowded, or it will steam instead of brown.
  2. Roast 25–30 minutes, turning once halfway, until the florets are tender and deeply browned at the edges.
  3. Meanwhile, toast the pine nuts in a dry skillet over medium heat, shaking often, 3 minutes until golden. Tip them out. In the same pan warm the last tablespoon of olive oil with the garlic and pepper flakes over low heat for one minute — just until the garlic is fragrant, not brown.
  4. Put the hot cauliflower in a bowl with the garlic oil, capers, olives, pine nuts, lemon zest and juice. Toss well and let it sit 5 minutes to absorb the dressing.
  5. Finish with the parsley. Taste — the capers and olives are salty, so it rarely needs more salt.

Rayma Health kitchen

Tuscan Sausage & Kale Soup (Zuppa Toscana, No Potato)

The restaurant soup, rebuilt: sausage, kale and bone broth, cauliflower where the potato was, and cream if it suits you.

The Tuscan original is a rustic soup of greens, beans and bread. The version most Americans know is the restaurant one — sausage, potato, kale and cream — and that is the one worth rebuilding, because with cauliflower in place of the potato it is a genuinely low-carb, high-protein dinner that feeds a family for two nights.

6g net carbs per serving · 23.9g protein · 41.6g fat · 496 calories · 40 min · 6 servings

Ingredients

  • 1 lb (450 g) Italian sausage, casings removed
  • 1 tbsp Extra virgin olive oil
  • 1 medium Onion, chopped
  • 4 cloves Garlic, minced
  • 1 sprig Fresh rosemary
  • ½ tsp Red pepper flakes
  • 6 cups Chicken bone broth
  • 3 cups Cauliflower florets, cut small
  • 1 bunch Lacinato (Tuscan) kale, stemmed and chopped
  • 1 cup Heavy cream
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • 1 Lemon

Directions

  1. Warm the olive oil in a soup pot over medium-high. Add the sausage and break it up with a spoon, cooking 6–8 minutes until browned and cooked through. Leave the fat in the pot — it is the flavor.
  2. Add the onion and cook 5 minutes until soft. Add the garlic, rosemary sprig and pepper flakes for one minute.
  3. Pour in the broth and add the cauliflower. Bring to a boil, then simmer 10 minutes until the cauliflower is tender.
  4. Stir in the kale and cook 3–4 minutes until it wilts and turns dark green but still has some bite.
  5. Take the pot off the heat, remove the rosemary sprig, and stir in the cream. Taste and season. Finish each bowl with a squeeze of lemon and, if you have it, a drizzle of olive oil.

Rayma Health kitchen

Spanish Garlic Shrimp (Gambas al Ajillo)

Ten minutes. Shrimp, a lot of garlic, a lot of olive oil, smoked paprika. The most famous tapa in Spain.

In Spain this arrives at the table still bubbling in a small clay dish: shrimp cooked in more olive oil than seems reasonable, with sliced garlic, a little dried chili and a shake of smoked paprika. It takes less time than reading the recipe. Skip the bread — the sauce goes over cauliflower rice, or you eat it with a spoon, which is allowed.

3g net carbs per serving · 34.8g protein · 29g fat · 405 calories · 12 min · 4 servings

Ingredients

  • 1½ lb (680 g) Raw shrimp, peeled and deveined
  • ½ cup Extra virgin olive oil
  • 8 cloves Garlic, thinly sliced
  • 1 tsp Smoked paprika (pimentón)
  • ½ tsp Red pepper flakes
  • ¾ tsp Sea salt
  • 2 tbsp Fresh lemon juice
  • ¼ cup Fresh parsley, chopped

Directions

  1. Pat the shrimp very dry and toss with the salt.
  2. Put the olive oil and garlic in a cold skillet and set it over medium heat. Let the garlic warm in the oil for 3–4 minutes until it turns pale gold and the oil smells of it — start it cold so the garlic flavors the oil without burning.
  3. Add the pepper flakes and the paprika and stir for 10 seconds — paprika burns fast.
  4. Turn the heat to medium-high and add the shrimp in a single layer. Cook 2 minutes, turn, and cook 1–2 minutes more until pink and just curled.
  5. Take the pan off the heat. Add the lemon juice and parsley and swirl. Serve immediately, spooning plenty of the garlic oil over — cauliflower rice or wilted spinach underneath catches it.

Rayma Health kitchen

Mediterranean Tuna Salad with Olives & Capers (No Mayo)

Tuna salad the way it is made on the coast: olive oil and lemon instead of mayonnaise, olives and capers for the salt.

American tuna salad is tuna held together with soybean-oil mayonnaise. Around the Mediterranean the same can of fish is dressed with olive oil, lemon, capers, olives, red onion and parsley, and it is better in every way — brighter, cleaner, and built on a fat that is doing something for you. Five minutes, no cooking, and it keeps for lunch tomorrow.

3g net carbs per serving · 34.3g protein · 35.1g fat · 472 calories · 10 min · 2 servings

Ingredients

  • 2 cans (5 oz each) Tuna in olive oil, drained
  • 3 tbsp Extra virgin olive oil
  • 1 tbsp Fresh lemon juice
  • ⅓ cup Kalamata olives, chopped
  • 1 tbsp Capers, drained
  • 2 tbsp Red onion, finely diced
  • 1 Celery stalk, finely diced
  • ¼ cup Fresh parsley, chopped
  • ¼ tsp Black pepper
  • pinch Sea salt
  • 2 cups Arugula or butter lettuce leaves

Directions

  1. Drain the tuna and flake it into a bowl with a fork, leaving some larger pieces.
  2. Add the olive oil, lemon juice, olives, capers, red onion, celery, parsley and pepper. Fold together gently.
  3. Taste before you salt — between the olives, capers and the tuna it usually needs none.
  4. Serve over arugula, in butter-lettuce cups, in a halved avocado, or on the bird seed crackers.

Rayma Health kitchen

Hemp Blueberry Green Smoothie

A complete meal in a glass — plant protein, healthy fat, and antioxidants in five minutes.

This smoothie combines anti-inflammatory blueberries, protein-rich hemp seeds and collagen, blood-sugar-balancing fats from avocado, and gut-loving spinach. Your body does the work — you just blend it.

22g net carbs per serving · 22.8g protein · 29.2g fat · 456 calories · 5 min · 1 serving

Ingredients

  • 1 cup Unsweetened almond milk
  • ½ cup Frozen blueberries
  • 2 tbsp Hemp seeds
  • 1 scoop Collagen peptides
  • 1 cup Fresh spinach
  • ¼ medium Avocado
  • ½ medium Frozen banana
  • 1 tbsp Almond butter

Directions

  1. Add all ingredients to a high-speed blender.
  2. Blend until smooth and creamy.
  3. Add a little more almond milk or water if you prefer a thinner consistency.
  4. Serve immediately for the best flavor and texture.

Rayma Health kitchen

4:1 Therapeutic Ketogenic Hot Cereal

A warm, dairy-free breakfast built to hold an exact 4:1 ketogenic ratio.

This was designed for a 4:1 ketogenic ratio — four grams of fat for every one gram of protein and carbohydrate combined. It gives you a warm, genuinely satisfying breakfast with no dairy, and it cooks in under five minutes. The base stays the same every time; the toppings and spice blends give you variety without breaking the ratio.

4g net carbs per serving · 8.6g protein · 64.1g fat · 621 calories · 5 min · 1 serving

Ingredients

  • 28 g (1 oz) Raw macadamia nuts, finely ground
  • 14 g (3 tsp) Hemp seeds, hulled
  • 20 g (~1½ tbsp) MCT oil
  • 45 g (~3 tbsp) Full-fat coconut cream, canned
  • 60 ml (¼ cup) Unsweetened almond milk, warm

Directions

  1. Grind the macadamia nuts in a food processor until you have a coarse meal. Do not keep going until it turns to butter. You can grind a larger batch ahead and store it.
  2. Warm the coconut cream and almond milk together over medium-low heat, stirring until smooth. Do not let it boil.
  3. Stir in the macadamia meal and hemp seeds. Cook on low for 2–3 minutes, stirring the whole time, until it thickens to a porridge consistency.
  4. Take it off the heat, then stir in the MCT oil. Always add it off heat — this preserves the ketogenic properties and is much easier on your stomach.
  5. Stir in your spice blend and add one approved topping if you'd like.

Developed by Alicia Hickson, PA-C · Rayma Health

Ground Meat & Cabbage Hash

One skillet, 20 minutes, 22g of protein — and it tastes better the next day.

A hearty one-pan meal loaded with protein, fiber, and anti-inflammatory vegetables. Naturally low-carb, endlessly adaptable, and about as little cleanup as a real dinner gets.

6g net carbs per serving · 22g protein · 26g fat · 366 calories · 20 min · 4 servings

Ingredients

  • 1 lb Lean ground beef
  • 1 tbsp Extra virgin olive oil
  • 1 Red onion, sliced
  • 3 cloves Garlic, minced
  • 4 stalks Celery, chopped
  • 4 cups Green cabbage, thinly sliced
  • 1 large Green bell pepper, sliced
  • 1 cup Portobello mushroom, sliced
  • ½ cup Fresh basil leaves, chopped
  • ⅛ oz Fresh thyme sprigs
  • ½ tsp Sea salt and black pepper
  • 1 Avocado, halved

Directions

  1. Heat a large skillet over medium-high. Add the olive oil, then the ground meat, breaking it up with a wooden spoon as it cooks.
  2. While the meat cooks, add the celery, onion, garlic, and cabbage to the same skillet. Sauté a few minutes, until about halfway done.
  3. Add the bell pepper, basil, thyme, and mushrooms. Season with salt and pepper. Cook until the vegetables are tender.
  4. If you want extra protein: push everything to one side of the pan, scramble one or two eggs in the empty space, then fold it all together.
  5. Serve topped with ¼ of a fresh avocado.

Recipe by Ruchika Behal · adapted for Rayma Health

Cilantro & Parsley Chimichurri

One sauce, endless uses — and one of the most nutrient-dense things you can make.

A vibrant, herb-forward sauce made entirely from whole ingredients. No fillers, no seed oils. It works as a condiment, a marinade, or a salad dressing, it's ready in ten minutes, and it freezes for three months.

0g net carbs per serving · 0g protein · 11g fat · 101 calories · 10 min · 10 servings

Ingredients

  • 1 cup Fresh cilantro, thick stems removed
  • ¼ cup Fresh oregano, stems removed
  • 4 cloves Garlic, minced
  • ½ cup Extra virgin olive oil
  • 1½ tsp Apple cider vinegar
  • 1 tsp Sea salt

Directions

  1. Add everything to a food processor. Blend until smooth, scraping down the sides as you go.
  2. Taste, and adjust the salt or vinegar.
  3. Transfer to a mason jar. Use right away or refrigerate until you need it.

Recipe by Ruchika Behal · adapted for Rayma Health

Dijon Salad Dressing

Ditch the bottle. Five minutes, no seed oils, no hidden sugar.

Most store-bought dressings are built on inflammatory seed oils and added sugar. This one uses extra virgin olive oil and apple cider vinegar as its base — two ingredients with well-established benefits for metabolic and gut health — and it keeps for a month.

2g net carbs per serving · 0g protein · 27g fat · 255 calories · 5 min · 6 servings

Ingredients

  • ¼ cup Apple cider vinegar
  • 2 tbsp Dijon mustard
  • ¼ tsp Sea salt
  • 1 clove Garlic, minced
  • 1 tsp Dried oregano
  • ½ tsp Black pepper
  • ½ cup Extra virgin olive oil
  • 3 tbsp Fresh lemon juice

Directions

  1. Add everything to a jar with a tight-fitting lid.
  2. Cover and shake well until fully combined. Refrigerate until you need it.
  3. For a creamy texture instead: blend everything until smooth and emulsified.
  4. Shake before each use — it separates naturally, which is how you know there's nothing in it holding it together artificially.

Recipe by Ruchika Behal · adapted for Rayma Health

Bird Seed Crackers

Fiber, plant protein, and healthy fat in a cracker you'll actually keep making.

A simple, nourishing staple. These seed crackers are packed with fiber, plant protein, and healthy fats — the kind of snack that's genuinely good to have on hand all week.

2g net carbs per serving · 4g protein · 10g fat · 115 calories · 1 hr · 24 servings

Ingredients

  • 1½ cups Sunflower seeds, raw
  • 1 cup Sesame seeds
  • ½ cup Pumpkin seeds, raw
  • ⅓ cup Whole flax seeds
  • 2 tbsp Psyllium husks
  • 2 tbsp Chia seeds
  • 2¼ cups Water
  • 4 sheets Nori, crushed
  • ½ tsp Sea salt
  • 1 tsp Dried rosemary

Directions

  1. Put all the ingredients in a large mixing bowl, add the water, and stir well. Set it aside about 20 minutes, until the mixture thickens into a gooey, gel-like consistency.
  2. While it soaks, preheat the oven to 300ºF (150ºC). Line a baking tray with parchment, brushed lightly with oil if you like.
  3. Spread the mixture thinly across the tray — about ⅕ to ⅙ inch (4–5 mm). Bake for 30 minutes.
  4. Take it out and score it with a pizza cutter or knife into even strips or squares, so it breaks cleanly later.
  5. Return to the oven for another 30 minutes, or until crisp. Adjust by ±10 minutes and watch closely — thin crackers burn fast.
  6. Let them cool completely before slicing into 1" x 3" bars.

Recipe by Ruchika Behal · adapted for Rayma Health

Pumpkin Pie Fat Bombs

Five ingredients, no baking, and the answer to a 3pm sugar craving.

A satisfying low-carb treat that handles sugar cravings with healthy fat instead of sugar. Five ingredients, no baking. Make a batch on Sunday and keep them in the freezer.

3g net carbs per serving · 1g protein · 19g fat · 182 calories · 1 hr · 12 servings

Ingredients

  • 1 cup Coconut butter
  • ¼ cup Coconut oil
  • 1 tsp Pure vanilla extract
  • ¼ tsp Stevia powder
  • 1 tsp Pumpkin pie spice

Directions

  1. In a saucepan over low heat, melt the coconut oil and coconut butter together, stirring until smooth.
  2. Take it off the heat. Stir in the vanilla, stevia, and pumpkin pie spice until fully combined.
  3. Pour into a silicone muffin tray or lined muffin cups.
  4. Refrigerate 1 hour, or until fully set. Eat straight from the fridge or freezer.

Recipe by Ruchika Behal · adapted for Rayma Health

Olive Oil Zucchini Chai Cake

A real cake at a 3.6:1 ketogenic ratio — dairy-free, gluten-free, no sugar alcohols.

This supports metabolic flexibility, stable blood sugar, and therapeutic ketogenic approaches. It's high in healthy fat, very low in net carbohydrate, and free of dairy, gluten, and sugar alcohols. The texture actually improves as it cools.

2g net carbs per serving · 5.2g protein · 25.3g fat · 260 calories · 1 hr · 10 slices

Ingredients

  • ¾ cup Extra virgin olive oil
  • 4 whole + 3 yolks Eggs
  • ½ cup Full-fat coconut milk
  • 1 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • ¾ cup Zucchini, grated and squeezed dry
  • ½ cup Almond flour
  • 2 tbsp Coconut flour
  • 1 tsp Baking powder
  • ¼ tsp Baking soda
  • ½ tsp Salt
  • 1 tsp + ½ tsp Cinnamon and ground ginger
  • ¼ tsp + ⅛ tsp Cardamom and cloves
  • ⅛ tsp + pinch Nutmeg and black pepper

Directions

  1. Preheat the oven to 325°F and line an 8-inch pan with parchment.
  2. Grate the zucchini finely and squeeze out all the excess moisture in a clean towel. Do this thoroughly — it's the difference between cake and pudding.
  3. Whisk the whole eggs and yolks together, then slowly stream in the olive oil to emulsify.
  4. Add the coconut milk, vanilla, and sweetener to taste. Mix well.
  5. Combine all the dry ingredients separately, then fold them into the wet mixture.
  6. Fold in the squeezed zucchini gently, until just incorporated.
  7. Let the batter rest 3–5 minutes so the coconut flour can hydrate.
  8. Pour into the pan and bake 40–50 minutes, until just set in the center.
  9. Cool completely before slicing. The texture improves as it cools — don't rush this part.

Developed by Alicia Hickson, PA-C · Rayma Health

The Rayma Health Keto Shake

The shake we hand to patients starting metabolic therapy. 4.5g net carbs.

A patient-ready, low-carb, high-fat meal in a glass. This is the one we reach for first when someone is starting metabolic therapy — it's useful around chemotherapy infusions to hold ketosis and blunt the glucose spikes that treatment itself can cause.

5g net carbs per serving · 11g protein · 16.5g fat · 235 calories · 5 min · 2 servings

Ingredients

  • 2 tbsp Egg white or hemp/collagen protein
  • 2 tsp Whole flaxseed
  • 1–2 tbsp Coconut oil or MCT oil
  • ¼ tsp Whole-food vitamin C granules
  • ½ Avocado
  • 2 tbsp Raw cacao powder
  • 2 tsp Cinnamon
  • 2 tsp Pure vanilla extract
  • 1 cup Ice
  • to taste NutraMedix stevia, or allulose

Directions

  1. Add everything to a blender and blend until smooth.
  2. Serve cold — or pour into molds and freeze as popsicles, which is a real help during treatment when nothing tastes right.
  3. To get carbs down to about 2.5g: leave out the flax and use pili nut butter instead of the avocado.

From the Rayma Health Cancer Metabolic Diet handout

Sheet-Pan Salmon with Roasted Brassicas

One pan, 30 minutes — omega-3s and cruciferous vegetables in a single move.

If you make one thing on this page every week, make this. Wild salmon and roasted cruciferous vegetables cover an enormous amount of ground at once: omega-3s, glucosinolates for liver detoxification, and prebiotic fiber from the onion and garlic.

6g net carbs per serving · 29g protein · 29g fat · 412 calories · 30 min · 4 servings

Ingredients

  • 4 fillets Wild-caught salmon
  • 3 cups Broccoli florets
  • 2 cups Brussels sprouts, halved
  • 1 large Red onion, cut into wedges
  • 5 cloves Garlic, smashed
  • 4 tbsp Extra virgin olive oil
  • 1 Lemon, half juiced and half in slices
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 sprigs Fresh thyme

Directions

  1. Preheat the oven to 425°F. Line a large sheet pan with parchment.
  2. Toss the broccoli, Brussels sprouts, onion, and garlic with 3 tablespoons of the olive oil, the salt, pepper, and thyme. Spread in a single layer — crowd the pan and they steam instead of roasting.
  3. Roast the vegetables alone for 15 minutes. They need the head start.
  4. Pull the pan out, push the vegetables to the edges, and lay the salmon in the center. Brush the fillets with the remaining olive oil and the lemon juice, and lay lemon slices on top.
  5. Return to the oven 10–12 minutes, until the salmon flakes easily and the Brussels sprouts have charred edges.
  6. Rest 3 minutes before serving. Excellent with a spoonful of the chimichurri.

Rayma Health kitchen

Lemon Herb Baked Cod

Twenty minutes, five ingredients, and almost impossible to get wrong.

The simplest fish on this page, and the one to start with if you think you don't like fish. Cod is mild, lean, and takes on whatever you put around it — here that's olive oil, lemon, garlic, and herbs.

2g net carbs per serving · 27g protein · 14g fat · 246 calories · 20 min · 4 servings

Ingredients

  • 4 fillets Wild-caught cod
  • 4 tbsp Extra virgin olive oil
  • 4 cloves Garlic, minced
  • 1 Lemon, zested and juiced
  • 2 tbsp Fresh parsley, chopped
  • 1 tbsp Fresh dill, chopped
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 1 tbsp Capers

Directions

  1. Preheat the oven to 400°F. Pat the cod completely dry — wet fish steams and turns rubbery.
  2. Whisk together the olive oil, garlic, lemon zest and juice, parsley, dill, salt, and pepper.
  3. Lay the fillets in a baking dish and spoon the mixture over them, making sure some garlic sits on top of each piece. Scatter the capers if you're using them.
  4. Bake 12–15 minutes, until the fish flakes with a fork at the thickest point and has just turned opaque.
  5. Spoon the pan juices back over the fish and serve immediately. Cod goes from perfect to dry in about two minutes, so pull it as soon as it flakes.

Rayma Health kitchen

Sardine & Avocado Smash

Five minutes, no cooking, and the most omega-3 per dollar in the store.

Sardines are the most underrated food in the grocery store — the highest omega-3 content of nearly anything, plus calcium from the soft bones and almost no mercury because they're small and short-lived. This is how to eat them if you think you don't like them.

1g net carbs per serving · 19g protein · 26g fat · 329 calories · 5 min · 2 servings

Ingredients

  • 2 tins Wild sardines in olive oil
  • 1 large Avocado
  • 2 tbsp Fresh lemon juice
  • 2 tbsp Red onion, finely diced
  • 3 tbsp Fresh parsley, chopped
  • 1 clove Garlic, minced
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • pinch Red pepper flakes

Directions

  1. Drain the sardines and put them in a bowl. Mash them with a fork — bones and all. They're soft, you won't notice them, and they're where the calcium is.
  2. Add the avocado and mash it in until you have a coarse, spreadable texture. Don't overwork it into a paste.
  3. Fold in the lemon juice, red onion, parsley, garlic, salt, pepper, and red pepper flakes.
  4. Taste and adjust — sardines vary a lot in saltiness by brand, so season at the end rather than the start.
  5. Serve on the bird seed crackers, in endive or romaine leaves, or spooned over sliced cucumber.

Rayma Health kitchen

Dijon Chicken Thighs with Mushrooms

Creamy and dairy-free — coconut cream does the work cream usually does.

A one-skillet dinner that tastes like it took much longer than it did. Coconut cream stands in for heavy cream, which keeps it dairy-free without giving up any of the richness.

5g net carbs per serving · 27g protein · 34g fat · 438 calories · 35 min · 4 servings

Ingredients

  • 8 Organic chicken thighs, bone-in and skin-on
  • 2 tbsp Extra virgin olive oil
  • 10 oz Cremini or portobello mushrooms, sliced
  • 1 Yellow onion, thinly sliced
  • 4 cloves Garlic, minced
  • 3 tbsp Dijon mustard
  • ¾ cup Full-fat coconut cream
  • ½ cup Bone broth
  • 1 tbsp Fresh thyme leaves
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 tbsp Fresh parsley, chopped

Directions

  1. Pat the chicken thighs completely dry and season both sides. Dry skin is the whole secret to skin that crisps.
  2. Heat the olive oil in a large oven-safe skillet over medium-high. Lay the thighs in skin-side down and leave them alone 6–7 minutes, until deeply golden. Flip, cook 3 more minutes, then move to a plate.
  3. Preheat the oven to 375°F.
  4. In the same skillet, add the mushrooms and onion. Cook 6–8 minutes, until the mushrooms have released their water and it has cooked away. Add the garlic for one more minute.
  5. Stir in the Dijon, bone broth, coconut cream, and thyme, scraping up everything stuck to the bottom of the pan. That fond is the flavor.
  6. Return the chicken skin-side up, nestled into the sauce but with the skin above it.
  7. Bake 15–18 minutes, until the chicken reaches 165°F.
  8. Finish with parsley. Serve over cauliflower mash.

Rayma Health kitchen

Shrimp & Avocado Fajita Salad

Fifteen minutes, and it eats like a real dinner rather than a salad.

Charred peppers and onion, seared shrimp, and avocado over greens. It comes together in about fifteen minutes and it's substantial enough to be dinner rather than the thing you eat before dinner.

6g net carbs per serving · 22g protein · 24g fat · 341 calories · 15 min · 4 servings

Ingredients

  • 1½ lb Wild-caught shrimp, peeled and deveined
  • 3 tbsp Extra virgin olive oil
  • 2 Bell peppers, sliced
  • 1 Red onion, sliced
  • 3 cloves Garlic, minced
  • 2 tsp Ground cumin
  • 1 tsp Smoked paprika
  • ½ tsp Chili powder
  • 1 tsp Sea salt
  • 6 cups Romaine or mixed greens, chopped
  • 2 Avocados, sliced
  • 1 Lime, juiced
  • ½ cup Fresh cilantro, chopped

Directions

  1. Pat the shrimp dry and toss with the cumin, smoked paprika, chili powder, and half the salt.
  2. Heat 2 tablespoons of olive oil in a large skillet over high heat. Add the peppers and onion and cook 4–5 minutes without stirring much — you want real char, not a gentle sauté.
  3. Add the garlic for 30 seconds, then move everything to a plate.
  4. Add the last tablespoon of oil and lay the shrimp in a single layer. Cook 90 seconds per side, until just pink and opaque, then take them off the heat immediately. Overcooked shrimp is rubber and it happens fast.
  5. Pile the greens on a platter. Top with the peppers and onion, then the shrimp, then the avocado.
  6. Squeeze the lime over everything, scatter the cilantro, and adjust the salt.

Rayma Health kitchen

Roasted Broccoli, Brussels & Onions

The side we'd put next to almost everything — cruciferous plus prebiotic.

Cruciferous vegetables and alliums roasted together until the edges char. This is the single most useful side dish on this page: it supports liver detoxification and feeds your gut bacteria at the same time, and it goes with nearly anything.

6g net carbs per serving · 4g protein · 11g fat · 148 calories · 30 min · 6 servings

Ingredients

  • 4 cups Broccoli florets
  • 3 cups Brussels sprouts, halved
  • 2 Red onions, cut into wedges
  • 1 head Garlic, cloves separated and peeled
  • 4 tbsp Extra virgin olive oil
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 1 tbsp Fresh lemon juice
  • 1 tsp Flaky sea salt

Directions

  1. Preheat the oven to 425°F — with the sheet pan inside while it heats. A hot pan is what gives you a charred edge instead of a steamed vegetable.
  2. Toss everything except the lemon juice and flaky salt with the olive oil, salt, and pepper.
  3. Spread on the hot pan in a single layer. Use two pans if you need to; crowding is the most common reason roasted vegetables come out soggy.
  4. Roast 25–30 minutes, tossing once halfway, until the Brussels sprouts have blackened outer leaves and the broccoli tips are crisp.
  5. Finish with the lemon juice and flaky salt while still hot.

Rayma Health kitchen

Cauliflower Mash with Ghee & Garlic

The stand-in for mashed potatoes, and genuinely good in its own right.

This appears on nearly every sample day of eating we hand out, because it does the job mashed potatoes were doing without the glucose. Steaming the garlic right along with it is what makes it worth eating rather than merely acceptable.

5g net carbs per serving · 3g protein · 14g fat · 167 calories · 25 min · 4 servings

Ingredients

  • 1 large head Cauliflower, cut into florets
  • 6 cloves Garlic, whole
  • 3 tbsp Ghee or grass-fed butter
  • 2 tbsp Extra virgin olive oil
  • 1 tsp Sea salt
  • ½ tsp White pepper
  • 2 tbsp Fresh chives, chopped

Directions

  1. Steam the cauliflower and whole garlic cloves together until the cauliflower is completely tender — 12–15 minutes. Fully tender, not al dente; undercooked cauliflower will never mash smooth.
  2. This next step decides the whole dish: let it sit in the colander and steam-dry for a full 5 minutes. Wet cauliflower makes watery mash and there's no fixing it later.
  3. Transfer to a food processor with the ghee, olive oil, salt, and white pepper.
  4. Blend until completely smooth, scraping down the sides. For a rustic texture, use a potato masher instead.
  5. Taste and adjust the salt — cauliflower needs more than you'd expect. Finish with chives.

Rayma Health kitchen

Massaged Kale & Cruciferous Slaw

Raw cruciferous done right — it holds for four days and gets better.

Most raw kale salads are unpleasant because nobody massages the kale. Ninety seconds of working the leaves with salt and oil breaks down the tough cell walls and turns it from something you chew grimly into something you want. This is the make-ahead salad that doesn't wilt.

5g net carbs per serving · 5g protein · 16g fat · 198 calories · 15 min · 6 servings

Ingredients

  • 1 large bunch Lacinato kale, stems removed and thinly sliced
  • 3 cups Red cabbage, shredded
  • 2 cups Brussels sprouts, shaved thin
  • 5 tbsp Extra virgin olive oil
  • 1 tsp Sea salt
  • 3 tbsp Fresh lemon juice
  • 1 tbsp Dijon mustard
  • 1 clove Garlic, minced
  • ⅓ cup Pumpkin seeds, toasted
  • ¼ cup Fresh parsley, chopped
  • ¼ tsp Black pepper

Directions

  1. Put the sliced kale in a large bowl with 2 tablespoons of the olive oil and ½ teaspoon of the salt.
  2. Massage it with your hands for 90 seconds — genuinely squeeze and rub the leaves. They'll darken, soften, and shrink to about half the volume. This is the step that makes the salad.
  3. Add the red cabbage and shaved Brussels sprouts.
  4. Whisk the remaining 3 tablespoons of olive oil with the lemon juice, Dijon, garlic, remaining salt, and pepper.
  5. Pour over the vegetables and toss thoroughly.
  6. Fold in the pumpkin seeds and parsley. It's good right away and better after an hour.

Rayma Health kitchen

Fermented Garlic-Dill Cauliflower

Probiotic and prebiotic in one jar — the pairing that does more than either alone.

This is the ferment we recommend most, because it does two jobs at once. The fermentation gives you live cultures, and the garlic and onion in the jar are prebiotic — food for the bacteria you're adding. Pairing them is what makes it worth the counter space.

2g net carbs per serving · 1g protein · 0g fat · 18 calories · 20 min + 5–10 days · 1 quart jar

Ingredients

  • 1 small head Cauliflower, cut into small florets
  • 6 cloves Garlic, lightly smashed
  • ½ Yellow onion, sliced
  • 1 large bunch Fresh dill
  • 1 tbsp Whole black peppercorns
  • 1 tsp Yellow mustard seeds
  • 2 tbsp Sea salt
  • 4 cups Filtered water

Directions

  1. Make the brine: dissolve 2 tablespoons of sea salt in 4 cups of filtered water, stirring until it's fully dissolved and clear. That's roughly a 3% brine, the range that reliably favors the bacteria you want.
  2. Put the garlic, onion, dill, peppercorns, and mustard seeds in the bottom of a clean quart jar.
  3. Pack the cauliflower in tightly, leaving about 1½ inches of headspace.
  4. Pour the brine over until everything is fully submerged. Use a fermentation weight, a small clean jar, or a folded cabbage leaf to hold it under. Anything that floats above the brine will mold.
  5. Cover with a fermentation lid, or a regular lid left loose enough for gas to escape. A tightly sealed jar builds pressure.
  6. Leave at room temperature, out of direct sunlight, 5–10 days. You should see bubbles within 2–3 days — that's active fermentation and it's what you want.
  7. Start tasting on day 5. When it's as tangy as you like, move it to the fridge.

Rayma Health kitchen

Almond Flour Pancakes

A Saturday-morning pancake that won't cost you your blood sugar.

Pancakes are the food people miss most when they cut grains. These use almond and coconut flour with pasture-raised eggs — dairy-free, grain-free, and sweetened with stevia rather than any sugar alcohol.

4g net carbs per serving · 12g protein · 28g fat · 322 calories · 20 min · 4 servings

Ingredients

  • 1½ cups Almond flour
  • 2 tbsp Coconut flour
  • 1 tsp Baking powder
  • ¼ tsp Sea salt
  • 1 tsp Cinnamon
  • 4 large Pasture-raised eggs
  • ⅓ cup Unsweetened almond milk
  • 3 tbsp Coconut oil, melted
  • 1 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • ½ cup Fresh blueberries

Directions

  1. Whisk the almond flour, coconut flour, baking powder, salt, and cinnamon together.
  2. In a second bowl, beat the eggs, then whisk in the almond milk, melted coconut oil, vanilla, and sweetener.
  3. Pour the wet into the dry and stir until just combined. Let the batter rest 5 minutes — the coconut flour needs that time to hydrate, and skipping it is why grain-free pancakes come out gritty.
  4. Heat a skillet over medium-LOW with a little coconut oil. Medium-low genuinely — almond flour browns much faster than wheat flour and these will burn on medium-high.
  5. Pour scant ¼-cup rounds. Cook 3–4 minutes, until the edges look set and bubbles hold their shape, then flip carefully and cook 2–3 minutes more.
  6. If you're using blueberries, press a few into each pancake right after you pour it rather than mixing them into the batter.

Rayma Health kitchen

Coconut Berry Cream Cups

Dairy-free, no sugar alcohols, and it tastes like cheesecake.

A no-bake dessert built on whipped coconut cream, with just enough berries to feel like a real treat. No dairy, no sugar alcohols, and about 3g of net carbohydrate per cup.

3g net carbs per serving · 2g protein · 23g fat · 243 calories · 20 min + 2 hr chill · 6 servings

Ingredients

  • 2 cans Full-fat coconut milk
  • 1 tbsp Fresh lemon juice
  • 2 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • ¾ cup Fresh blueberries or blackberries
  • ½ cup Pecans or walnuts, chopped
  • 2 tbsp Coconut oil, melted
  • 2 tbsp Unsweetened shredded coconut
  • pinch Sea salt

Directions

  1. Chill the cans of coconut milk overnight, unopened and upright. Do not skip this and do not shake them — the whole recipe depends on the cream separating from the water.
  2. Make the base: mix the chopped nuts, shredded coconut, melted coconut oil, and a pinch of salt. Press about a tablespoon into the bottom of six small glasses or jars. Chill while you make the cream.
  3. Open the cans without tipping them and scoop out only the thick cream from the top. Save the watery liquid underneath for smoothies.
  4. Whip the coconut cream with a hand mixer 2–3 minutes, until it holds soft peaks.
  5. Fold in the lemon juice, vanilla, sweetener, and a pinch of salt. Taste and adjust — coconut needs more salt than you'd think to stop tasting flat.
  6. Spoon the cream over the bases and top with berries.
  7. Chill at least 2 hours before serving so it sets properly.

Rayma Health kitchen

Slow-Simmered Beef Bone Broth

The foundation. Twenty-four hours of simmering, and worth every one.

Bone broth turns up all through our protocols — it’s what we ask you to break a fast with, what carries you through a treatment week when nothing else appeals, and the base under half the savory recipes here. Made properly it costs almost nothing and there is no store-bought equivalent.

0g net carbs per serving · 9g protein · 2g fat · 50 calories · 24 hr · about 3 quarts

Ingredients

  • 4–5 lb Grass-fed beef bones
  • 2 tbsp Apple cider vinegar
  • 1 Onion, quartered
  • 3 stalks Celery, halved
  • 1 head Garlic, halved crosswise
  • 2 Bay leaves
  • 1 tbsp Black peppercorns
  • 1 small bunch Fresh parsley
  • to cover Filtered water
  • to taste Sea salt

Directions

  1. Roast the bones first — 425°F for 30–35 minutes, until deeply browned. Skip this and you get a pale, flat broth. This single step is the difference between broth you enjoy and broth you endure.
  2. Move the bones to a large stockpot or slow cooker. Add the apple cider vinegar and cover with cold filtered water. Let it sit 30 minutes before any heat — the acid needs that time to start drawing minerals out of the bone.
  3. Bring to a bare simmer. Do not let it boil: a rolling boil emulsifies the fat and turns the broth cloudy and greasy.
  4. Skim the gray foam that rises in the first hour and discard it.
  5. Add the onion, celery, garlic, bay, and peppercorns. Simmer 18–24 hours, topping up with water to keep the bones covered.
  6. Add the parsley for the last 30 minutes only — long cooking turns it bitter.
  7. Strain through a fine sieve. Salt to taste now, at the end, so you can judge it against the finished concentration.
  8. Cool it fast — an ice bath in the sink, or portion into shallow containers. Broth left to cool slowly on the counter sits for hours in the temperature range where bacteria multiply.
  9. Refrigerate overnight. A good broth sets to a firm jelly and a cap of fat forms on top. Leave that fat on until you use it; it seals the broth and keeps it longer.

Rayma Health kitchen

Chicken Bone Broth

Lighter, faster, and free if you roast a chicken anyway.

Milder than beef and quicker to make, and if you already roast a chicken this costs you nothing but the water. This is the broth to start with if you have never made one.

0g net carbs per serving · 8g protein · 1.5g fat · 45 calories · 12 hr · about 2 quarts

Ingredients

  • 1 Roasted chicken carcass
  • 1 lb Chicken feet or wings
  • 2 tbsp Apple cider vinegar
  • 1 Onion, quartered
  • 2 stalks Celery, halved
  • 6 cloves Garlic, smashed
  • 2 Bay leaves
  • 1 tsp Black peppercorns
  • a few sprigs Fresh thyme
  • to cover Filtered water
  • to taste Sea salt

Directions

  1. Put the carcass and the feet or wings in a stockpot. Add the vinegar and cover with cold filtered water. Let it stand 30 minutes before heating.
  2. Bring to a bare simmer — never a boil — and skim the foam that rises in the first half hour.
  3. Add the onion, celery, garlic, bay, peppercorns, and thyme.
  4. Simmer 8–12 hours. Chicken bones are smaller and give up what they have faster than beef; past about 12 hours you gain little and the flavor starts to flatten.
  5. Strain, salt to taste, and cool quickly.
  6. Refrigerate overnight. If you used the feet, it will set to a firm wobble — that is the gelatin, and it is the point.

Rayma Health kitchen

Herbed Sipping Broth

For fasting days and treatment weeks, when nothing else appeals.

This is broth built to be drunk from a mug rather than cooked with. It’s what we suggest for the end of a fast, for a treatment day when food is unappealing, and for the afternoon when you want something warm that won’t touch your blood sugar.

1g net carbs per serving · 8g protein · 6g fat · 92 calories · 10 min · 1 serving

Ingredients

  • 1½ cups Bone broth
  • 1 tsp Ghee, MCT oil, or the broth’s own fat
  • ¼ tsp Sea salt
  • 1 pinch Ground turmeric
  • 1 pinch Black pepper
  • 1 slice Fresh ginger
  • 1 tsp Fresh lemon juice
  • 1 tbsp Fresh parsley or cilantro, chopped

Directions

  1. Warm the broth in a small saucepan with the ginger, turmeric, and black pepper. Bring it just to steaming — don't boil it.
  2. Take it off the heat. Stir in the ghee or MCT oil until it melts through.
  3. Add the lemon juice off the heat, so it stays bright.
  4. Season with salt to taste. Pour into a mug and stir in the herbs.
  5. Sip it slowly. If you are breaking a fast with this, take twenty minutes over it rather than drinking it down — your digestion has been idle and needs the warning.

Rayma Health kitchen

Daily Electrolyte Water

The keto-flu fix. Two minutes, and it is usually the whole problem.

When you cut carbohydrate, your insulin drops, and your kidneys start flushing sodium and water. That is the actual mechanism behind “keto flu” — the headache, the fatigue, the fog, the leg cramps. It is not detox and it is not your body adjusting. It is salt and water, and it is fixable in about two minutes.

1g net carbs per serving · 0g protein · 0g fat · 5 calories · 2 min · 1 serving

Ingredients

  • 16 oz Filtered water
  • ¼–½ tsp Unrefined sea salt
  • ⅛ tsp Potassium chloride
  • 1 tbsp Fresh lemon or lime juice
  • to taste NutraMedix stevia, or allulose
  • 1 pinch Cream of tartar

Directions

  1. Put the salt and potassium in the bottom of a glass or bottle. Add about two tablespoons of water and stir until fully dissolved — do this first, or you get a mouthful of grit at the end.
  2. Add the lemon juice and the rest of the water.
  3. Sweeten if you want to. Most people find the lemon is enough once they are used to it.
  4. Drink it over the course of the morning rather than all at once. A liter of salted water in one go mostly goes straight through you.

Rayma Health kitchen

Bedtime Magnesium Cooler

For the cramps, the constipation, and the 3am wake-ups.

Magnesium is the mineral most people are short of before they change anything, and a ketogenic diet makes it worse. It’s behind the night cramps, a good deal of the constipation, and more of the poor sleep than people realize. This is the one we suggest taking at night.

2g net carbs per serving · 0g protein · 0g fat · 8 calories · 2 min · 1 serving

Ingredients

  • 8 oz Filtered water
  • 1 serving Magnesium glycinate powder
  • 1 tbsp Fresh lemon or lime juice
  • 1 pinch Unrefined sea salt
  • to taste NutraMedix stevia, or allulose
  • 2–3 Fresh mint leaves, torn

Directions

  1. Stir the magnesium powder into a little water first until it is fully dissolved.
  2. Add the rest of the water, the lemon juice, and the pinch of salt.
  3. Sweeten if you want, and add the mint.
  4. Drink it about an hour before bed — not right at lights-out, or you will be up in the night for a different reason.

Rayma Health kitchen

Morning ACV & Lemon Water

Two minutes, before breakfast. The most-asked-about drink we recommend.

Apple cider vinegar shows up all over this site — in the dressing, in the chimichurri, in every ferment. Taken as a drink before a meal it does one well-documented thing: it blunts the blood glucose rise from what you eat next.

2g net carbs per serving · 0g protein · 0g fat · 6 calories · 2 min · 1 serving

Ingredients

  • 10–12 oz Filtered water
  • 1–2 tsp Raw apple cider vinegar
  • 1 tbsp Fresh lemon juice
  • 1 pinch Unrefined sea salt
  • 1 pinch Ground cinnamon
  • to taste NutraMedix stevia, or allulose

Directions

  1. Fill a glass with the water first, then add the vinegar to it. Always this order — never drink vinegar and then chase it with water.
  2. Add the lemon juice, and the salt and cinnamon if you are using them.
  3. Stir, and drink it 15–20 minutes before your first meal.
  4. Use a straw, and rinse your mouth with plain water afterwards. Don't brush your teeth for at least thirty minutes — brushing straight after an acid drink scrubs softened enamel away.

Rayma Health kitchen

ACV Ginger Switchel

A proper drink, not a dose. Sharp, gingery, and no sugar in it.

Switchel is a farmhouse drink that predates every sports drink on the shelf — vinegar, ginger, and water, drunk by field workers in the heat. Ours drops the molasses and keeps everything that made it work: acetic acid, ginger, and salt. This is the one to make when you want something to actually enjoy.

3g net carbs per serving · 0g protein · 0g fat · 10 calories · 10 min + 4 hr chill · 4 servings

Ingredients

  • 4 cups Filtered water
  • 3 tbsp Raw apple cider vinegar
  • 2 tbsp Fresh ginger, grated
  • 3 tbsp Fresh lemon or lime juice
  • ½ tsp Unrefined sea salt
  • to taste NutraMedix stevia, or allulose
  • a few sprigs Fresh mint

Directions

  1. Grate the ginger — don't chop it. Grating ruptures far more cells and gets you much more of the flavor and the active compounds.
  2. Put the ginger in a jar with the salt and about a cup of the water. Let it sit 10 minutes to infuse.
  3. Add the vinegar, the citrus juice, and the rest of the water.
  4. Sweeten to taste and add the mint.
  5. Refrigerate at least 4 hours, and overnight if you can. It is a completely different drink after a night in the fridge.
  6. Strain out the ginger before serving, or leave it in and let it keep getting stronger. Serve cold over ice.

Rayma Health kitchen

Mediterranean Salmon with Olives & Capers

Salmon, tomatoes, olives, capers — one pan, twenty-five minutes.

This is the Mediterranean plate at its most useful: wild salmon for the long-chain omega-3s, olives and olive oil for the polyphenols, and enough acid and salt from the capers that it needs almost nothing else.

5g net carbs per serving · 31g protein · 33g fat · 452 calories · 25 min · 4 servings

Ingredients

  • 4 fillets Wild-caught salmon
  • 4 tbsp Extra virgin olive oil
  • 1 cup Cherry tomatoes, halved
  • ¾ cup Kalamata olives, pitted and torn
  • 3 tbsp Capers, rinsed
  • 4 cloves Garlic, thinly sliced
  • 1 Lemon, half juiced, half sliced
  • 1 tsp Dried oregano
  • ¼ tsp Red pepper flakes
  • ½ tsp Sea salt
  • ¼ cup Fresh flat-leaf parsley, chopped
  • 2 tbsp Fresh basil, torn

Directions

  1. Preheat the oven to 400°F. Pat the salmon completely dry and season lightly.
  2. Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high. Lay the salmon in skin-side down and sear 4 minutes without moving it, until the skin releases cleanly.
  3. Move the salmon to a plate, seared side up. Lower the heat to medium.
  4. Add the garlic to the pan and cook 30 seconds — no longer, sliced garlic burns fast and turns bitter.
  5. Add the tomatoes, olives, capers, oregano, and pepper flakes. Cook 4–5 minutes, pressing some of the tomatoes so they release their juice into the oil.
  6. Nestle the salmon back into the pan skin-side down. Lay the lemon slices over the top and drizzle with the remaining olive oil.
  7. Transfer to the oven for 8–10 minutes, until the salmon just flakes. Pull it slightly early — it carries on cooking off the heat.
  8. Finish with the lemon juice, parsley, and basil. Spoon the pan juices over everything.

Rayma Health kitchen

Sardines with Tomato, Fennel & Olive Oil

Ten minutes, no cooking, and more omega-3 than almost anything.

A plate rather than a recipe, in the way most Mediterranean lunches actually are. Sardines carry more omega-3 per gram than salmon, cost a fraction as much, and because they are small and short-lived they accumulate almost no mercury.

5g net carbs per serving · 22g protein · 30g fat · 388 calories · 10 min · 2 servings

Ingredients

  • 2 tins Wild sardines in olive oil
  • 1 small bulb Fennel, shaved very thin
  • 1 cup Cherry tomatoes, halved
  • ½ Red onion, sliced paper-thin
  • ⅓ cup Kalamata olives, torn
  • 3 tbsp Extra virgin olive oil
  • 2 tbsp Fresh lemon juice
  • ¼ cup Fresh flat-leaf parsley, chopped
  • 2 tbsp Fresh dill, chopped
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • 1 pinch Red pepper flakes

Directions

  1. Soak the sliced red onion in cold water for 5 minutes, then drain. This takes the harsh edge off it and is the difference between a nice plate and one where all you taste is onion.
  2. Shave the fennel as thinly as you can and toss it with the lemon juice and salt. Let it sit 5 minutes to soften slightly.
  3. Add the tomatoes, drained onion, and olives. Dress with the olive oil and toss.
  4. Open the tins and lay the sardines over the top whole — don't break them up. Pour the oil from the tins over everything; it is full of flavor and it is good oil.
  5. Scatter the parsley, dill, pepper, and chili flakes over the top.
  6. Serve with the bird seed crackers, or on its own with a spoon.

Rayma Health kitchen

Greek Lemon & Oregano Chicken Thighs

Marinate in the morning, roast in the evening. Almost no work.

The plainest Mediterranean cooking is usually the best, and this is about as plain as it gets: lemon, olive oil, garlic, oregano, and time. Nearly all the work happens while you’re doing something else.

4g net carbs per serving · 28g protein · 32g fat · 426 calories · 45 min + marinate · 6 servings

Ingredients

  • 10 Organic chicken thighs, bone-in and skin-on
  • ½ cup Extra virgin olive oil
  • 2 Lemons
  • 8 cloves Garlic, minced
  • 2 tbsp Dried oregano
  • 1 tbsp Fresh rosemary, chopped
  • 1½ tsp Sea salt
  • 1 tsp Black pepper
  • 1 Red onion, cut into thick wedges
  • 1 cup Kalamata olives
  • 1 cup Cherry tomatoes
  • ¼ cup Fresh parsley, chopped

Directions

  1. Whisk together 6 tablespoons of the olive oil, the lemon juice and zest, garlic, oregano, rosemary, salt, and pepper.
  2. Put the chicken in a bag or dish and pour the marinade over. Turn to coat. Refrigerate at least 2 hours, ideally overnight — the acid and the salt need that time to get past the surface.
  3. Take the chicken out of the fridge 30 minutes before cooking. Cold chicken straight into a hot oven cooks unevenly.
  4. Preheat to 425°F. Arrange the thighs skin-side up in a large roasting pan and tuck the onion wedges, olives, tomatoes, and lemon slices around them. Pour over any remaining marinade and drizzle the last of the oil.
  5. Roast 40–45 minutes, until the skin is deep golden and the thighs read 165°F. Don't cover the pan — steam is the enemy of crisp skin.
  6. Rest 5 minutes, then scatter the parsley over and spoon the pan juices back on top.

Rayma Health kitchen

Lemon Tahini Dressing

Creamy without a drop of dairy. Five minutes, keeps a week.

The dressing to make when you want something rich and creamy and there’s no dairy in the house — which, on our protocols, is most of the time. Tahini does all of it.

2g net carbs per serving · 3g protein · 12g fat · 132 calories · 5 min · 8 servings

Ingredients

  • ½ cup Tahini
  • ¼ cup Fresh lemon juice
  • 2 cloves Garlic, minced
  • ½ tsp Sea salt
  • ¼ tsp Ground cumin
  • 4–6 tbsp Cold filtered water
  • 2 tbsp Extra virgin olive oil
  • 2 tbsp Fresh parsley, finely chopped

Directions

  1. Whisk the tahini, lemon juice, garlic, salt, and cumin together in a bowl. It will seize and go stiff and grainy. This is supposed to happen. Keep going.
  2. Now add the cold water one tablespoon at a time, whisking hard after each. It will loosen, then suddenly turn pale, smooth, and glossy. That moment is the whole technique.
  3. Whisk in the olive oil last.
  4. Adjust to the consistency you want — thicker for a dip, thinner for a dressing. Stir in the parsley if you're using it.
  5. Taste for salt and lemon. Tahini varies a lot between brands and it usually needs more of both than you expect.

Rayma Health kitchen

Greek Red Wine Vinaigrette

The everyday one. Three minutes, five ingredients, keeps a month.

If the Dijon dressing is your workhorse, this is its Mediterranean cousin — sharper, more oregano-forward, and the right dressing for anything with tomatoes, olives, or cucumber in it.

1g net carbs per serving · 0g protein · 18g fat · 168 calories · 3 min · 8 servings

Ingredients

  • ¾ cup Extra virgin olive oil
  • ¼ cup Red wine vinegar
  • 1 tbsp Fresh lemon juice
  • 2 cloves Garlic, finely minced
  • 1 tbsp Dried oregano
  • 1 tsp Dijon mustard
  • ¾ tsp Sea salt
  • ½ tsp Black pepper
  • 1 pinch Red pepper flakes

Directions

  1. Rub the dried oregano between your palms as you add it to the jar. Crushing it releases the volatile oils and it makes a real difference.
  2. Add everything to a jar with a tight lid.
  3. Shake hard for 20 seconds. The Dijon will pull the oil and vinegar together.
  4. Taste and adjust. Let it stand 15 minutes before using if you can — the garlic and oregano need a little time in the acid.
  5. Shake again before each use; natural separation is expected and is how you know there is nothing artificial holding it together.

Rayma Health kitchen

Anchovy Caesar Dressing

A real Caesar — no dairy, no bottled anything, and omega-3 in the dressing.

Bottled Caesar is one of the worst offenders on the shelf: soybean oil, sugar, and a long list of things that aren’t food. Made properly it’s olive oil, egg yolk, anchovy, garlic, and lemon — and the anchovies quietly make it one of the few dressings with meaningful omega-3 in it.

1g net carbs per serving · 2g protein · 16g fat · 154 calories · 10 min · 8 servings

Ingredients

  • 6 Anchovy fillets in olive oil
  • 2 Pasture-raised egg yolks
  • 3 cloves Garlic, minced
  • 3 tbsp Fresh lemon juice
  • 1 tbsp Dijon mustard
  • ¾ cup Extra virgin olive oil
  • 2 tbsp Nutritional yeast
  • ½ tsp Black pepper
  • to taste Sea salt

Directions

  1. Mash the anchovies and garlic together into a paste with the back of a fork, or in a mortar. Take your time; you want no lumps at all.
  2. Whisk in the egg yolks, lemon juice, and Dijon until completely smooth.
  3. Now add the olive oil in a very thin stream, whisking constantly. Slowly at the start — if you pour it in fast the emulsion breaks and you get a greasy split mess.
  4. Once it has thickened to the consistency of thin mayonnaise, whisk in the nutritional yeast and the pepper.
  5. Taste before adding any salt. Between the anchovies and the Dijon it may need none.
  6. If it does split: start a fresh yolk in a clean bowl and whisk the broken mixture into it, slowly. It comes back.

Rayma Health kitchen

Everyday Herb & Olive Oil Drizzle

Not a dressing so much as a habit. Two minutes, and it goes on everything.

The simplest thing on this page and possibly the most useful. It is how you get a real dose of good olive oil and fresh herbs onto food every single day without thinking about it.

1g net carbs per serving · 0g protein · 13g fat · 122 calories · 2 min · 6 servings

Ingredients

  • ½ cup Extra virgin olive oil
  • 1 tbsp Fresh lemon zest
  • 2 tbsp Fresh oregano or thyme, chopped
  • 2 tbsp Fresh parsley, finely chopped
  • 1 clove Garlic, grated on a microplane
  • ½ tsp Flaky sea salt
  • ½ tsp Black pepper, coarsely ground
  • 1 pinch Red pepper flakes

Directions

  1. Grate the garlic on a microplane straight into the oil — it disappears into it rather than sitting in chunks.
  2. Add the lemon zest, herbs, salt, pepper, and chili flakes.
  3. Stir and leave it 10 minutes before using. The oil needs that time to take on the flavors.
  4. Spoon it over food after cooking, not before. This is a finishing oil, and heating it destroys the point of it.

Rayma Health kitchen

Coconut Chia Pudding

No eggs, no cooking, made the night before. 4g net carbs.

Made in three minutes the night before, and waiting for you in the morning. No eggs, no dairy, and the chia gives you a real amount of soluble fiber — which matters more on a low-carb diet than most people realize.

4g net carbs per serving · 6g protein · 28g fat · 318 calories · 5 min + overnight · 2 servings

Ingredients

  • 1 cup Full-fat coconut milk
  • ½ cup Unsweetened almond milk
  • 6 tbsp Chia seeds
  • 1 tsp Pure vanilla extract
  • ½ tsp Cinnamon
  • 1 pinch Sea salt
  • to taste NutraMedix stevia, or allulose
  • ¼ cup Fresh blueberries or blackberries
  • 2 tbsp Chopped walnuts or pecans
  • 1 tbsp Unsweetened shredded coconut

Directions

  1. Whisk the coconut milk, almond milk, vanilla, cinnamon, salt, and sweetener together in a jar or bowl.
  2. Add the chia seeds and whisk hard for a full 30 seconds.
  3. Wait 5 minutes, then whisk again. This second whisk is the whole trick — chia clumps as it starts to gel, and breaking those clumps once is the difference between smooth pudding and a lumpy one.
  4. Cover and refrigerate overnight, or at least 4 hours.
  5. In the morning, stir, and loosen with a splash of almond milk if it has set firmer than you like. Top with berries, nuts, and coconut.

Rayma Health kitchen

Smoked Salmon & Avocado Breakfast Plate

No eggs, no cooking, five minutes. Omega-3 first thing.

A breakfast that asks nothing of you but a knife. It also front-loads your day with omega-3 and protein, which is exactly what holds blood sugar steady through the morning.

2g net carbs per serving · 20g protein · 28g fat · 364 calories · 5 min · 2 servings

Ingredients

  • 6 oz Wild-caught smoked salmon
  • 1 large Avocado, sliced
  • ½ Cucumber, sliced
  • 2 tbsp Red onion, sliced paper-thin
  • 2 tbsp Capers, rinsed
  • 2 tbsp Fresh dill
  • 2 tbsp Extra virgin olive oil
  • 1 tbsp Fresh lemon juice
  • to taste Flaky sea salt and black pepper
  • 2 Bird seed crackers

Directions

  1. Soak the sliced red onion in cold water for 5 minutes and drain. It takes the raw bite out.
  2. Lay the smoked salmon out on two plates, loosely folded rather than flat — it eats better with some air in it.
  3. Add the avocado, cucumber, and drained onion alongside.
  4. Scatter the capers and dill over everything.
  5. Drizzle with olive oil and lemon juice, then finish with flaky salt and pepper.

Rayma Health kitchen

Classic Sauerkraut

Two ingredients. Cabbage and salt. The ferment everyone should learn first.

Cabbage and salt, and nothing else. This is the foundational ferment — it costs about two dollars, it keeps for months, and a forkful alongside a meal is one of the simplest things you can do for your gut.

1g net carbs per serving · 1g protein · 0g fat · 14 calories · 30 min + 2–4 weeks · about 1 quart

Ingredients

  • 1 medium head Green cabbage
  • 1 tbsp Sea salt
  • 1 tsp Caraway seeds
  • 1 tsp Juniper berries

Directions

  1. Pull off the outer leaves and set one aside — you will use it later. Quarter and core the cabbage, then shred it thinly.
  2. Put the cabbage in a large bowl and add the salt. Now massage it hard for 5–10 minutes. It will go from dry and stiff to wet and limp, and a pool of brine will collect in the bottom. That brine is what the cabbage ferments under — you are not adding water to this recipe, you are squeezing it out of the cabbage.
  3. Mix in the caraway and juniper if using.
  4. Pack it into a clean quart jar a handful at a time, pressing hard with your fist after each. Keep pressing until the brine rises above the cabbage.
  5. Fold the reserved outer leaf and lay it on top to hold the shreds under, then weight it down. Leave 1–2 inches of headspace.
  6. Cover with a fermentation lid, or a regular lid left loose. Set it on a plate — active ferments overflow.
  7. Leave at room temperature, out of direct sun, 2–4 weeks. Taste weekly from week one. Cooler rooms ferment slower and taste better.
  8. When you like it, lid it properly and refrigerate.

Rayma Health kitchen

Dilly Fermented Green Beans

Snappy, garlicky, and ready in a week. The easiest ferment to eat.

These stay genuinely crunchy where a lot of ferments go soft, which makes them the one people actually finish. Straight from the jar as a snack, or alongside anything that needs something sharp next to it.

2g net carbs per serving · 1g protein · 0g fat · 16 calories · 15 min + 5–7 days · about 1 quart

Ingredients

  • 1 lb Fresh green beans
  • 6 cloves Garlic, smashed
  • 1 large bunch Fresh dill
  • 1 tbsp Black peppercorns
  • 1 tsp Mustard seeds
  • 1 Grape or oak leaf
  • 1½ tbsp Sea salt
  • 3 cups Filtered water
  • 1 Dried chili

Directions

  1. Dissolve the salt fully in the filtered water. That is roughly a 3% brine.
  2. Put the garlic, dill, peppercorns, mustard seeds, chili, and the grape leaf if you have one in the bottom of a clean quart jar.
  3. Pack the beans in upright and tight. Packing them standing up means they hold each other under the brine.
  4. Pour the brine over until everything is submerged, leaving about an inch of headspace. Weight the beans down.
  5. Cover with a fermentation lid or a loose regular lid, and leave at room temperature out of direct sun.
  6. You should see bubbles by day two. Start tasting at day five — they are usually right between five and seven days.
  7. When they taste good to you, refrigerate.

Rayma Health kitchen

Low-Carb Kimchi

No sugar, no rice flour, no fish sauce needed. Properly hot.

Most kimchi recipes call for sugar or a rice-flour porridge to feed the ferment. Neither is necessary — the cabbage brings its own sugars. This version leaves them out and loses nothing.

2g net carbs per serving · 1g protein · 0g fat · 22 calories · 1 hr + 3–7 days · about 1 quart

Ingredients

  • 1 medium head Napa cabbage
  • ¼ cup Sea salt
  • 8 cloves Garlic, minced
  • 2 tbsp Fresh ginger, grated
  • 3–5 tbsp Gochugaru
  • 4 Spring onions, cut into 1-inch lengths
  • 1 small Daikon radish, julienned
  • 2 tbsp Fish sauce
  • 1 tsp Sea salt

Directions

  1. Put the cabbage in a large bowl and toss thoroughly with the ¼ cup of salt. Add enough water to cover and let it stand 1–2 hours, turning occasionally. It should go floppy.
  2. Rinse the cabbage three times in cold water and drain it well. Under-rinsing is the single most common kimchi mistake and it makes the finished jar inedibly salty.
  3. Make the paste: mix the garlic, ginger, gochugaru, fish sauce if using, and the teaspoon of salt into a thick red paste.
  4. Wearing gloves, work the paste through the drained cabbage until every piece is coated. Fold in the spring onions and daikon.
  5. Pack it into a clean quart jar, pressing down hard so the brine rises over the vegetables. Leave 2 inches of headspace — kimchi is an energetic ferment and it will bubble up.
  6. Cover loosely and set on a plate. Leave at room temperature 3–7 days, pressing it down once a day to keep everything submerged.
  7. Taste from day three. When it is sour enough for you, refrigerate.

Rayma Health kitchen

Grass-Fed Liver Pâté

The most iron-dense food there is — made so you'll actually eat it.

Nothing else in the kitchen comes close for iron, B12, folate, copper, and vitamin A. The problem has never been the nutrition; it has been that most people don’t like liver. This is the preparation that changes that.

2g net carbs per serving · 9g protein · 16g fat · 186 calories · 30 min + 4 hr chill · 10 servings

Ingredients

  • 1 lb Grass-fed beef or chicken liver
  • 1 cup Unsweetened almond milk
  • 6 tbsp Ghee or grass-fed butter
  • 1 large Yellow onion, sliced
  • 4 cloves Garlic, sliced
  • 2 tbsp Fresh thyme leaves
  • 2 Bay leaves
  • 2 tbsp Apple cider vinegar
  • ½ cup Full-fat coconut cream
  • 1½ tsp Sea salt
  • ½ tsp Black pepper
  • ¼ tsp Ground nutmeg
  • 2 tbsp Ghee, melted

Directions

  1. Soak the liver in the milk for 1–2 hours in the fridge, then drain and pat dry. Do not skip this. It draws out the metallic bitterness that puts people off liver, and it is the difference between a pâté people eat and one they don't.
  2. Melt 3 tablespoons of the ghee in a skillet over medium. Cook the onion slowly, 10–12 minutes, until genuinely soft and sweet. Add the garlic, thyme, and bay for the last minute.
  3. Move the onions to a plate and discard the bay leaves.
  4. Raise the heat to medium-high, add the rest of the ghee, and sear the liver 2 minutes a side. It should still be pink in the middle. Overcooked liver turns grainy and chalky and no amount of blending fixes it.
  5. Deglaze the pan with the vinegar, scraping everything up.
  6. Put the liver, onions, pan juices, coconut cream, salt, pepper, and nutmeg into a food processor. Blend 2–3 minutes until completely smooth, scraping down twice. Longer than you think.
  7. Press through a fine sieve if you want it truly silky. Worth it once you have the hang of the rest.
  8. Pack into small jars or ramekins, smooth the tops, and pour the melted ghee over to seal. Chill at least 4 hours.

Rayma Health kitchen

Mussels in Garlic Broth

More iron than steak, more B12 than anything, and done in 15 minutes.

Mussels are quietly one of the best foods in the shop: more iron than red meat, extraordinary B12, real omega-3, and they cook in six minutes. They are also cheap, and sustainably farmed almost everywhere.

8g net carbs per serving · 24g protein · 18g fat · 296 calories · 15 min · 4 servings

Ingredients

  • 2 lb Fresh mussels
  • 3 tbsp Extra virgin olive oil
  • 8 cloves Garlic, thinly sliced
  • 1 Shallot, finely diced
  • ½ tsp Red pepper flakes
  • 1 cup Bone broth
  • ½ cup Full-fat coconut cream
  • 1 Lemon, juiced
  • ½ cup Fresh parsley, chopped
  • 2 tbsp Fresh thyme leaves
  • to taste Sea salt

Directions

  1. Sort the mussels first. Discard any with cracked shells. Tap any that are open — if it closes, it is alive and fine; if it stays open, throw it out.
  2. Heat the olive oil in a wide pot over medium. Add the garlic, shallot, and pepper flakes and cook 2 minutes, until fragrant but not colored.
  3. Add the broth and bring to a simmer.
  4. Tip in the mussels, cover, and steam 5–7 minutes, shaking the pot once, until they have opened.
  5. Discard any that stayed shut. They were dead before cooking.
  6. Lift the mussels into bowls. Stir the coconut cream, lemon juice, and herbs into the broth and taste for salt.
  7. Pour the broth over the mussels. Serve with something to soak it up — the flax bread or roasted cauliflower.

Rayma Health kitchen

Gentle Herb Chicken & Zucchini

Built for sensitive systems — no vinegar, no citrus, no tomato, no aging.

Most of the flavor in this kitchen comes from acid and ferment — vinegar, lemon, olives, capers, aged things. If you react to histamine, that is precisely the list you cannot have. This dish is built the other way round: fresh meat cooked the day you buy it, fresh herbs, olive oil, and nothing aged or acidic anywhere.

5g net carbs per serving · 26g protein · 28g fat · 382 calories · 25 min · 4 servings

Ingredients

  • 1½ lb Fresh chicken thighs, boneless
  • 4 tbsp Extra virgin olive oil
  • 3 Zucchini, cut into half-moons
  • 1 Leek, white part only, sliced
  • 2 cloves Garlic, minced
  • 2 tbsp Fresh thyme leaves
  • 2 tbsp Fresh chives, chopped
  • 1 tbsp Fresh tarragon or basil, chopped
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ¼ cup Bone broth or water

Directions

  1. Cut the chicken into large pieces and pat completely dry. Season with the salt and pepper.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium-high. Cook the chicken 5–6 minutes a side, until golden and cooked through. Move it to a plate.
  3. Add the rest of the oil and the leek. Cook 3 minutes until soft, then add the garlic for 30 seconds.
  4. Add the zucchini and cook 5–6 minutes, until just tender. Don't cook it to mush — it should still have some bite.
  5. Return the chicken with any juices, add the broth, and warm through for a minute.
  6. Take it off the heat and fold in the thyme, chives, and tarragon. Serve straight away.

Rayma Health kitchen

Gentle Vegetable & Olive Oil Soup

Plant-forward and low in methionine — for the weeks that call for it.

A deliberately low-protein, vegetable-forward soup for patients working through a methionine-restricted period. It leans on olive oil rather than animal protein for its calories, so it stays satisfying without the amino acids the protocol is limiting.

7g net carbs per serving · 3g protein · 19g fat · 224 calories · 40 min · 6 servings

Ingredients

  • 6 tbsp Extra virgin olive oil
  • 2 Leeks, sliced
  • 4 stalks Celery, chopped
  • 1 large Fennel bulb, chopped
  • 4 Zucchini, chopped
  • 1 small head Cauliflower, in florets
  • 6 cloves Garlic, sliced
  • 6 cups Vegetable broth
  • 2 Bay leaves
  • 1 tbsp Fresh thyme
  • 1½ tsp Sea salt
  • ½ tsp Black pepper
  • 2 tbsp Fresh lemon juice
  • ½ cup Fresh parsley and basil, chopped

Directions

  1. Warm 3 tablespoons of the olive oil in a large pot over medium. Add the leeks, celery, and fennel and cook gently 10 minutes, until soft and sweet. Don't rush this — it is where the flavor comes from when there is no meat in the pot.
  2. Add the garlic and cook 1 minute.
  3. Add the cauliflower, zucchini, broth, bay, thyme, salt, and pepper. Bring to a simmer.
  4. Cook 20 minutes, until everything is tender.
  5. Fish out the bay leaves. Blend about half the soup and stir it back in — this gives you body without cream or starch.
  6. Off the heat, stir in the remaining 3 tablespoons of olive oil, the lemon juice, and the herbs. Adding the oil at the end keeps its polyphenols intact and makes the soup taste far richer.

Rayma Health kitchen

Sunday Pot Roast

Three hours in the oven, almost no work, and the house smells right.

The Sunday dinner, rebuilt so it fits. No wine, no flour, no starchy vegetables to bulk it out — just chuck, bone broth, and enough time for the connective tissue to melt. What you get back is collagen-rich gravy and beef you can pull apart with a spoon.

6g net carbs per serving · 31g protein · 34g fat · 462 calories · 3.5 hr · 8 servings

Ingredients

  • 4 lb Grass-fed beef chuck roast
  • 3 tbsp Extra virgin olive oil
  • 2 tbsp Sea salt
  • 1 tbsp Black pepper, coarsely ground
  • 2 Yellow onions, cut into thick wedges
  • 1 head Garlic, halved crosswise
  • 4 stalks Celery, in 2-inch pieces
  • 12 oz Cremini mushrooms, halved
  • 2 cups Beef bone broth
  • 2 tbsp Apple cider vinegar
  • 2 tbsp Dijon mustard
  • 3 sprigs Fresh rosemary
  • 6 sprigs Fresh thyme
  • 3 Bay leaves
  • 2 cups Radishes or turnips, halved
  • ¼ cup Fresh parsley, chopped

Directions

  1. The day before: pat the roast dry, salt it all over with the 2 tablespoons of sea salt, and leave it uncovered on a rack in the fridge overnight. This is dry-brining. The salt draws moisture out, dissolves in it, and is reabsorbed seasoned all the way through — and the dry surface is what lets you get a real crust tomorrow.
  2. Take the roast out an hour before cooking. Preheat the oven to 300°F. Pat it dry again and season with the pepper.
  3. Heat 2 tablespoons of olive oil in a Dutch oven over medium-high until it shimmers. Sear the roast 4–5 minutes per side, including the ends, until deeply browned all over. Do not rush this and do not move it around — the crust is most of the flavor in the finished gravy.
  4. Move the roast to a plate. Add the last tablespoon of oil, then the onions, celery, and mushrooms. Cook 6–8 minutes until the mushrooms have given up their water and it has cooked off.
  5. Add the vinegar and scrape every brown bit off the bottom of the pot. That fond dissolving into the liquid is the whole point of the sear.
  6. Stir in the Dijon and the bone broth. Add the garlic, rosemary, thyme, and bay.
  7. Return the roast and any juices. The liquid should come about halfway up — this is a braise, not a boil. Top up with broth if you are short.
  8. Cover and transfer to the oven for 3 hours. Add the radishes or turnips for the final 45 minutes.
  9. The roast is ready when a fork twists in it with no resistance. If it is still firm it needs longer, not hotter — tough beef at this stage is undercooked, not overcooked.
  10. Rest the meat 15 minutes. Meanwhile, fish out the herb stems and bay, set the pot over medium-high, and reduce the liquid by about a third. It will thicken on its own from the collagen; it needs no flour and no starch.
  11. Pull the beef into large pieces, return it to the pot, and finish with the parsley.

Rayma Health kitchen

Grass-Fed Ribeye with Herb Butter

The reverse sear. It is the method, not the steak, that makes the difference.

Grass-fed beef is leaner than grain-finished, which means the usual hot-pan method overcooks it in the time it takes to build a crust. The reverse sear solves that completely — low oven first, blazing pan last — and it is nearly impossible to get wrong.

1g net carbs per serving · 36g protein · 44g fat · 548 calories · 50 min · 4 servings

Ingredients

  • 2 Grass-fed ribeye steaks
  • 1 tbsp Sea salt
  • 1 tsp Black pepper, coarsely ground
  • 2 tbsp Ghee or tallow
  • 4 tbsp Grass-fed butter or ghee, softened
  • 2 cloves Garlic, grated on a microplane
  • 1 tbsp Fresh parsley, finely chopped
  • 2 tsp Fresh thyme leaves
  • 1 tsp Fresh rosemary, finely chopped
  • 1 tsp Lemon zest
  • ½ tsp Flaky sea salt
  • 4 sprigs Fresh thyme

Directions

  1. At least 45 minutes ahead, ideally the night before: salt the steaks generously on all sides and leave them uncovered on a rack in the fridge.
  2. Make the herb butter: mash the softened butter with the garlic, parsley, thyme, rosemary, lemon zest, and flaky salt. Roll it in parchment into a log and chill until firm.
  3. Preheat the oven to 250°F. Set the steaks on a rack over a baking tray and cook until the center reads 115°F for medium-rare — usually 25–35 minutes. Use a thermometer; thickness varies too much to go by time.
  4. Rest them 10 minutes out of the oven. The surface dries in this window, which is what lets the crust form fast.
  5. Get a cast-iron pan as hot as it will go. Add the ghee — it should shimmer immediately.
  6. Sear 45–60 seconds a side, no longer. You are building crust, not cooking the inside; that is already done.
  7. In the last 30 seconds, add the thyme sprigs and tilt the pan, spooning the foaming fat over the steaks.
  8. Rest 5 minutes. Slice against the grain and lay a coin of the herb butter on top to melt over it.

Rayma Health kitchen

Taco Meat in Lettuce Cups

Twenty minutes, no packet. The seasoning takes ninety seconds to make.

Every supermarket taco packet is built on maltodextrin, cornstarch, sugar, and anti-caking agents. The actual seasoning is six spices you already own, and it takes about ninety seconds to mix. Make a jar of it and you will never buy a packet again.

5g net carbs per serving · 24g protein · 28g fat · 388 calories · 20 min · 6 servings

Ingredients

  • 2 lb Grass-fed ground beef
  • 2 tbsp Extra virgin olive oil
  • 1 Yellow onion, finely diced
  • 4 cloves Garlic, minced
  • 1 Red bell pepper, finely diced
  • 8 oz Cremini mushrooms, finely chopped
  • ½ cup Beef bone broth
  • 2 tbsp Tomato paste
  • 1 tbsp Fresh lime juice
  • 2 heads Butter or romaine lettuce
  • 2 tbsp Chili powder
  • 1 tbsp Ground cumin
  • 2 tsp Smoked paprika
  • 1 tsp Dried oregano
  • 1 tsp Garlic powder
  • 1 tsp Onion powder
  • ½ tsp Cayenne
  • 1½ tsp Sea salt
  • 1 tsp Black pepper

Directions

  1. Mix all the seasoning ingredients together in a small bowl. Make a triple batch in a jar while you're at it — it keeps six months.
  2. Heat the olive oil in a large skillet over medium-high. Add the onion and cook 3 minutes, then the mushrooms if using, and cook until their water has released and cooked away.
  3. Add the beef, breaking it up as it browns. Let it sit undisturbed for a minute at a time so it browns rather than steams — gray ground beef is beef that was stirred too much.
  4. Once it is browned through, add the garlic and bell pepper and cook 2 minutes.
  5. Sprinkle the seasoning over and stir for 30 seconds. Toasting the spices in the hot fat before any liquid goes in is what makes the difference between vivid and dusty.
  6. Add the tomato paste and bone broth. Simmer 5–7 minutes, until it thickens and coats the meat.
  7. Off the heat, stir in the lime juice. Taste for salt.
  8. Spoon into lettuce cups and top as you like.

Rayma Health kitchen

Beef & Broccoli Stir-Fry

Fifteen minutes. Coconut aminos instead of soy, and no cornstarch anywhere.

Takeaway beef and broccoli is built on soy sauce, cornstarch, and sugar. This version uses coconut aminos and lets a hot pan do the work, and it lands beef and cruciferous vegetables on the same plate — iron and glucosinolates together.

8g net carbs per serving · 28g protein · 28g fat · 412 calories · 20 min · 4 servings

Ingredients

  • 1½ lb Grass-fed flank or sirloin steak
  • 3 tbsp Avocado oil or ghee
  • 5 cups Broccoli florets
  • 1 Red bell pepper, sliced
  • 6 cloves Garlic, minced
  • 2 tbsp Fresh ginger, grated
  • 4 Spring onions, cut into 2-inch lengths
  • ⅓ cup Coconut aminos
  • ½ cup Beef bone broth
  • 1 tbsp Apple cider vinegar
  • 2 tsp Toasted sesame oil
  • ½ tsp Red pepper flakes
  • 1 tsp Sea salt
  • 1 tbsp Sesame seeds

Directions

  1. Slice the beef as thinly as you can, against the grain. Put it in the freezer for 15 minutes first — firm meat slices far thinner than soft meat.
  2. Toss the sliced beef with the salt and set aside while you prepare everything else. Have every ingredient cut and within reach before you turn the heat on. A stir-fry gives you no time to chop mid-way.
  3. Heat a large skillet or wok over the highest heat you have until it is genuinely smoking. Add 2 tablespoons of the oil.
  4. Add the beef in a single layer and leave it alone for 60 seconds before stirring. Work in two batches if the pan looks crowded — crowded meat steams gray instead of searing brown. Cook 2 minutes total, then move it to a plate.
  5. Add the last tablespoon of oil. Add the broccoli and pepper and stir-fry 3–4 minutes, until the broccoli is bright green with charred edges but still has real bite.
  6. Add the garlic, ginger, and spring onions and stir for 30 seconds.
  7. Pour in the coconut aminos, bone broth, and vinegar. Let it bubble hard for 2 minutes and reduce by about half — that reduction is your sauce, and it is why you need no cornstarch.
  8. Return the beef with any juices and toss for 30 seconds.
  9. Off the heat, add the sesame oil and pepper flakes. Finish with sesame seeds.

Rayma Health kitchen

Everything-Green Veggie Stir-Fry

A pan full of cruciferous and alliums in twelve minutes.

The fastest way to get a serious quantity of cruciferous vegetables and prebiotic alliums onto a plate. It works as a side, and with an egg or some leftover beef on top it is dinner.

8g net carbs per serving · 6g protein · 14g fat · 196 calories · 15 min · 4 servings

Ingredients

  • 3 tbsp Avocado oil or ghee
  • 3 cups Broccoli florets, cut small
  • 2 cups Brussels sprouts, halved
  • 2 cups Bok choy, chopped
  • 1 cup Green beans, trimmed
  • 1 Leek, white part sliced
  • 6 cloves Garlic, sliced
  • 2 tbsp Fresh ginger, grated
  • 1 cup Asparagus, in 2-inch pieces
  • 3 tbsp Coconut aminos
  • ¼ cup Bone or vegetable broth
  • 1 tbsp Apple cider vinegar
  • 2 tsp Toasted sesame oil
  • ½ tsp Red pepper flakes
  • ½ tsp Sea salt
  • 2 tbsp Sesame seeds or hemp seeds

Directions

  1. Cut everything before you start and keep it in two piles: the firm vegetables (broccoli, Brussels sprouts, green beans) and the quick ones (bok choy, asparagus, leek).
  2. Heat a large skillet or wok over the highest heat until it smokes. Add 2 tablespoons of the oil.
  3. Add the firm pile with the salt and stir-fry 4 minutes, moving them but not constantly — you want charred edges, and constant stirring prevents any browning at all.
  4. Add the last tablespoon of oil and the quick pile. Stir-fry 2 minutes more.
  5. Add the garlic and ginger for 30 seconds.
  6. Pour in the coconut aminos, broth, and vinegar. Let it bubble and reduce for 1–2 minutes, tossing so everything gets coated.
  7. Off the heat, add the sesame oil and pepper flakes. Finish with the seeds.
  8. It should still have bite. Cruciferous vegetables cooked to softness have lost both the texture and a good deal of the benefit.

Rayma Health kitchen

Herb-Roasted Whole Trout

A whole fish in twenty-five minutes, and it looks like far more work than it is.

Trout is the fish we point people to when salmon gets expensive or repetitive — high in omega-3, very low in mercury, and US-farmed rainbow trout is one of the most sustainable fish you can buy. Roasting it whole keeps it moist in a way fillets never manage.

2g net carbs per serving · 36g protein · 26g fat · 398 calories · 25 min · 2 servings

Ingredients

  • 2 Whole trout
  • 3 tbsp Extra virgin olive oil
  • 1 Lemon, thinly sliced
  • 1 small bunch Fresh dill
  • 1 small bunch Fresh flat-leaf parsley
  • 4 cloves Garlic, sliced
  • 1 Shallot, thinly sliced
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 sprigs Fresh thyme
  • 1 tbsp Capers

Directions

  1. Preheat the oven to 425°F and line a tray with parchment.
  2. Rinse the trout and pat them completely dry, inside and out. Wet skin will not crisp, and this is the step people skip.
  3. Score the skin — three shallow diagonal cuts on each side, through the skin but not deep into the flesh. This lets heat in and stops the fish curling as it cooks.
  4. Season the cavities generously with salt and pepper, then stuff them with the dill, parsley, garlic, shallot, thyme, and half the lemon slices. Pack them full.
  5. Rub the outside all over with olive oil and season the skin with the remaining salt.
  6. Lay the remaining lemon slices on the tray and set the fish on top — this stops the skin sticking and perfumes the fish from below.
  7. Roast 18–22 minutes. It is done when the flesh at the thickest point behind the head flakes easily and the dorsal fin pulls out cleanly.
  8. Scatter the capers over and serve straight from the tray. To eat: run a knife along the spine, lift the top fillet off, then lift the whole skeleton away in one piece — the bottom fillet comes free underneath.

Rayma Health kitchen

Trout Almondine with Browned Ghee

Fifteen minutes, and it tastes like a restaurant plate.

The classic French treatment, made with ghee rather than butter so it works dairy-light. Browned ghee, toasted almonds, lemon, and parsley — four things, and they turn a simple fillet into something you would order out.

3g net carbs per serving · 34g protein · 32g fat · 436 calories · 15 min · 4 servings

Ingredients

  • 4 fillets Trout
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 tbsp Avocado oil
  • 4 tbsp Ghee
  • ½ cup Sliced almonds
  • 3 tbsp Fresh lemon juice
  • 1 tsp Lemon zest
  • 3 tbsp Fresh parsley, chopped
  • 1 tbsp Capers, rinsed

Directions

  1. Pat the fillets completely dry and season both sides.
  2. Toast the almonds first, in a dry pan over medium, 3–4 minutes until golden and fragrant. Tip them onto a plate immediately — they carry on coloring in a hot pan and go from golden to burnt in seconds.
  3. Heat the avocado oil in the same pan over medium-high. Lay the fillets in skin-side down and press each gently with a spatula for 10 seconds so the skin stays flat against the pan.
  4. Cook 3–4 minutes without moving them, until the skin is crisp and releases on its own. If it sticks, it is not ready — give it another 30 seconds.
  5. Flip and cook 1–2 minutes more. Move to warm plates, skin-side up.
  6. Wipe the pan, lower the heat to medium, and add the ghee. Let it foam and then turn golden-brown and smell nutty — about 2 minutes. Watch it constantly; browned becomes burnt in about fifteen seconds.
  7. Take it off the heat and add the lemon juice — it will hiss. Stir in the zest, almonds, parsley, and capers.
  8. Spoon the sauce over the fillets and serve immediately.

Rayma Health kitchen

Cranberry Pomegranate Terrain Tonic

Polyphenol-dense and genuinely low sugar — the Akkermansia drink.

Cranberry and pomegranate are two of the most polyphenol-dense foods there are, and both show up repeatedly in the research on Akkermansia muciniphila — the gut organism associated with a well-kept intestinal lining. Made with unsweetened juice and whole cranberries, this stays low enough in sugar to fit.

7g net carbs per serving · 0g protein · 0g fat · 38 calories · 5 min · 4 servings

Ingredients

  • ½ cup Unsweetened cranberry juice
  • ½ cup Fresh or frozen cranberries
  • 3 tbsp Pomegranate arils
  • 3 cups Sparkling mineral water
  • 2 tbsp Fresh lime juice
  • 1 pinch Unrefined sea salt
  • to taste NutraMedix stevia, or allulose
  • a few sprigs Fresh mint

Directions

  1. Muddle the cranberries in the bottom of a jug with the lime juice and sweetener until the skins split. Bruising the skins is what releases the proanthocyanidins — whole berries just float.
  2. Add the pomegranate arils and press them lightly.
  3. Pour in the cranberry juice and the pinch of salt, and stir.
  4. Top with the sparkling water and add the mint.
  5. Chill 30 minutes if you can — it is noticeably rounder cold and rested. Serve over ice with some of the fruit in each glass.

Rayma Health kitchen

Roasted Chicory & Dandelion Brew

The coffee replacement that actually feeds your gut. No caffeine.

We ask you to leave coffee alone, and that is the single hardest change for most people. This is what we suggest instead — roasted chicory root tastes genuinely like coffee, has no caffeine at all, and happens to be the richest food source of inulin, the fiber Bifidobacteria feed on.

1g net carbs per serving · 0g protein · 0g fat · 22 calories · 10 min · 2 servings

Ingredients

  • 2 tbsp Roasted chicory root, coarsely ground
  • 1 tbsp Roasted dandelion root
  • 2½ cups Filtered water
  • 1 Cinnamon stick
  • 2 Cardamom pods, cracked
  • ¼ cup Full-fat coconut milk
  • 1 tsp MCT oil or ghee
  • to taste NutraMedix stevia, or allulose
  • 1 pinch Sea salt

Directions

  1. Bring the water to just below boiling with the cinnamon stick and cardamom.
  2. Add the chicory and dandelion root, take it off the heat, cover, and steep 5–7 minutes. Longer gets you a stronger, more bitter brew — start at 5 and adjust.
  3. Strain through a fine sieve or a French press.
  4. Warm the coconut milk and froth it if you have a frother.
  5. Add the pinch of salt, the MCT oil or ghee if using, and any sweetener. Pour the coconut milk in.
  6. Start with half a serving for the first few days. Inulin is potent and going straight to a full mug is how people end up bloated and give up.

Rayma Health kitchen

Jerusalem Artichoke & Leek Soup

The most prebiotic bowl on this page. Start with a small one.

Jerusalem artichokes, leeks, garlic, onion, and asparagus — five of the richest inulin sources there are, in one pot. If you are trying to feed Bifidobacteria while eating low-carb, nothing else here comes close.

9g net carbs per serving · 4g protein · 16g fat · 216 calories · 45 min · 6 servings

Ingredients

  • 1 lb Jerusalem artichokes, scrubbed and sliced
  • 3 Leeks, white and pale green, sliced
  • 1 Yellow onion, chopped
  • 8 cloves Garlic, sliced
  • 1 cup Asparagus, chopped
  • 5 tbsp Extra virgin olive oil
  • 5 cups Bone or vegetable broth
  • 2 Bay leaves
  • 1 tbsp Fresh thyme
  • ½ cup Full-fat coconut milk
  • 2 tbsp Fresh lemon juice
  • 1½ tsp Sea salt
  • ½ tsp Black pepper
  • ¼ cup Fresh chives, chopped

Directions

  1. Warm 3 tablespoons of the olive oil in a large pot over medium. Add the leeks and onion with a pinch of salt and cook gently 10 minutes, until soft and sweet. Take your time — this is where the flavor comes from.
  2. Add the garlic and cook 1 minute.
  3. Add the Jerusalem artichokes, broth, bay, thyme, salt, and pepper. Bring to a simmer and cook 25 minutes, until the artichokes are completely tender.
  4. Add the asparagus for the last 5 minutes only — any longer and it goes gray and loses its texture.
  5. Fish out the bay leaves. Blend until smooth, or blend half for something with more body.
  6. Off the heat, stir in the coconut milk, the lemon juice, and the last 2 tablespoons of olive oil. Adding the oil at the end keeps its polyphenols intact.
  7. Taste for salt and finish with chives.

Rayma Health kitchen

Olive Oil Vegetable Traybake

A whole tray of vegetables, made filling by olive oil rather than meat.

A full meal with no animal protein in it at all — built for methionine-restricted weeks, and good enough that it stands on its own the rest of the time. The trick is not being shy with the olive oil: it is what turns a tray of vegetables into dinner.

9g net carbs per serving · 5g protein · 24g fat · 288 calories · 45 min · 4 servings

Ingredients

  • 1 small head Cauliflower, in florets
  • 3 cups Brussels sprouts, halved
  • 2 Fennel bulbs, cut into wedges
  • 2 Red onions, in wedges
  • 1 Head of garlic, cloves separated and peeled
  • 2 Zucchini, in thick half-moons
  • 1 cup Cherry tomatoes
  • ½ cup Extra virgin olive oil
  • 1 tbsp Dried oregano
  • 2 sprigs Fresh rosemary
  • 1½ tsp Sea salt
  • ½ tsp Black pepper
  • ½ tsp Red pepper flakes
  • 2 tbsp Fresh lemon juice
  • ½ cup Fresh parsley and basil, chopped
  • 2 tbsp Pine nuts, toasted

Directions

  1. Preheat the oven to 425°F with two sheet pans inside. A hot pan is what gives you charred edges instead of steamed vegetables.
  2. Toss the cauliflower, Brussels sprouts, fennel, onion, and garlic with 5 tablespoons of the olive oil, the oregano, rosemary, salt, pepper, and chili flakes.
  3. Spread across both hot pans in a single layer — two pans, not one crowded one. Roast 25 minutes.
  4. Add the zucchini and tomatoes, toss, and roast another 15 minutes until everything has real color on it.
  5. Tip it all into a warm serving dish. Add the remaining 3 tablespoons of olive oil, the lemon juice, and the herbs while it is still hot so it drinks them up.
  6. Scatter the pine nuts over if using.

Rayma Health kitchen

Slow-Braised Fennel & Cabbage

Cabbage cooked slowly enough to turn sweet. Almost no work.

Cabbage braised long and slow in olive oil stops tasting like cabbage entirely — it goes soft, sweet, and faintly caramelized. With fennel alongside it becomes a proper plant-forward dinner, and it costs almost nothing.

7g net carbs per serving · 3g protein · 21g fat · 242 calories · 50 min · 4 servings

Ingredients

  • 1 small head Green cabbage, cut into 8 wedges
  • 2 Fennel bulbs, quartered
  • 2 Leeks, thickly sliced
  • 8 cloves Garlic, whole
  • 6 tbsp Extra virgin olive oil
  • 1¼ cups Vegetable broth
  • 2 tbsp Apple cider vinegar
  • 1 tbsp Fresh thyme
  • 2 Bay leaves
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 1 tbsp Fresh lemon juice
  • 3 tbsp Fresh parsley, chopped

Directions

  1. Preheat the oven to 350°F.
  2. Heat 3 tablespoons of the olive oil in a large oven-safe pan over medium-high. Lay the cabbage wedges in cut-side down and sear 4–5 minutes without moving them, until deeply browned. Turn and brown the second cut side.
  3. Move the cabbage aside. Add the fennel and leeks and cook 5 minutes.
  4. Add the garlic, thyme, bay, salt, and pepper. Pour in the broth and vinegar.
  5. Settle the cabbage back in among everything, cover, and braise in the oven 35–40 minutes, until a knife slides through the core with no resistance.
  6. Uncover for the last 10 minutes so the liquid reduces and the tops color.
  7. Finish with the remaining 3 tablespoons of olive oil, the lemon juice, and the parsley.

Rayma Health kitchen

Zucchini Ribbons with Basil & Pine Nuts

Fifteen minutes, barely cooked, and it eats like pasta.

Zucchini shaved into ribbons and warmed for barely two minutes — it keeps its bite and eats like pasta without pretending to be it. No acid, no ferment, no animal protein, which makes it one of the few dishes here that suits a low-histamine and a methionine-restricted week.

6g net carbs per serving · 4g protein · 19g fat · 214 calories · 15 min · 4 servings

Ingredients

  • 5 Zucchini
  • 5 tbsp Extra virgin olive oil
  • 1 Leek, white part only, finely sliced
  • 2 cloves Garlic, thinly sliced
  • ⅓ cup Pine nuts, toasted
  • 1 cup Fresh basil leaves, torn
  • 2 tbsp Fresh chives, chopped
  • 1 tbsp Fresh thyme leaves
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 tbsp Nutritional yeast

Directions

  1. Shave the zucchini lengthways into long ribbons, turning as you go and stopping when you reach the seedy core. Discard the cores or save them for a soup — they are watery and will make the dish soggy.
  2. Lay the ribbons on a clean towel, salt them lightly, and leave 10 minutes. Then pat dry. This draws out water, and it is the difference between ribbons and a puddle.
  3. Toast the pine nuts in a dry pan over medium 2–3 minutes until golden, then tip them out immediately — they burn in seconds.
  4. Warm 3 tablespoons of the olive oil in a large pan over medium. Cook the leek 3 minutes until soft, then add the garlic for 30 seconds.
  5. Add the zucchini ribbons and toss gently for 90 seconds only. They should be warmed through and still have bite. Any longer and they collapse.
  6. Take the pan off the heat. Add the remaining 2 tablespoons of olive oil, the herbs, the pine nuts, and the nutritional yeast if using.
  7. Season and serve straight away.

Rayma Health kitchen

Crisp Keto Waffles

Genuinely crisp, not soft and eggy. The trick is the fat and the wait.

Grain-free waffles usually come out soft and taste of egg. Two things fix that: more fat than feels right, and leaving them in the iron a good deal longer than you would a wheat waffle.

5g net carbs per serving · 11g protein · 31g fat · 346 calories · 25 min · 4 servings

Ingredients

  • 1½ cups Almond flour
  • 3 tbsp Coconut flour
  • 2 tsp Baking powder
  • ½ tsp Sea salt
  • 1 tsp Cinnamon
  • 5 large Pasture-raised eggs
  • ½ cup Unsweetened almond milk
  • 6 tbsp Coconut oil or ghee, melted
  • 2 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • 1 tbsp Apple cider vinegar

Directions

  1. Whisk the almond flour, coconut flour, baking powder, salt, and cinnamon together.
  2. Separate the eggs. Whisk the yolks with the almond milk, melted fat, vanilla, sweetener, and vinegar.
  3. In a clean bowl, beat the whites to soft peaks. This is the step that makes the difference between a waffle and a pancake in a waffle shape — do not skip it.
  4. Stir the wet mixture into the dry, then let the batter rest 5 minutes so the coconut flour hydrates. It will thicken noticeably.
  5. Fold the beaten whites through in two additions, gently, keeping as much air as you can.
  6. Heat the waffle iron thoroughly and grease it well — grain-free batter sticks far more than wheat batter.
  7. Pour in the batter and cook 5–7 minutes, considerably longer than a normal waffle. Do not open the iron early: almond flour needs that time to set and crisp, and lifting the lid at four minutes will tear the waffle in half.
  8. Lift them onto a rack, not a plate. Sitting on a plate traps steam underneath and they go soft within a minute.

Rayma Health kitchen

Almond Cacao Chunk Cookies

Chewy in the middle, crisp at the edges. 3g net carbs each.

A proper cookie — chewy center, crisp edge — with no sugar, no grain, and no sugar alcohols. Cacao nibs stand in for chocolate chips and bring bitterness and crunch instead of sweetness.

3g net carbs per serving · 4g protein · 15g fat · 168 calories · 25 min + chill · 16 cookies

Ingredients

  • 2 cups Almond flour
  • 3 tbsp Coconut flour
  • ½ tsp Baking soda
  • ½ tsp Sea salt
  • 6 tbsp Coconut oil or ghee, softened
  • 1 large Pasture-raised egg
  • 2 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • ⅓ cup Cacao nibs
  • ½ cup Chopped pecans or walnuts
  • 1 tsp Cinnamon

Directions

  1. Whisk the almond flour, coconut flour, baking soda, salt, and cinnamon together.
  2. In another bowl, beat the softened fat with the sweetener until light — about a minute. Softened, not melted: melted fat gives you a flat greasy cookie, and this is the most common failure with grain-free baking.
  3. Beat in the egg and vanilla.
  4. Add the dry ingredients and mix until it comes together as a dough.
  5. Fold in the cacao nibs and nuts. Taste the dough and adjust the sweetener now — there is no raw-flour risk here and the baked cookie tastes much like the dough.
  6. Chill the dough 30 minutes. Almond flour dough spreads badly warm; chilled, it holds its shape.
  7. Preheat to 350°F and line a tray with parchment.
  8. Roll into 16 balls and flatten each slightly — they spread far less than wheat cookies, so shape them close to how you want them. Space them 2 inches apart. Press a little flaky salt onto each top.
  9. Bake 11–13 minutes, until the edges are golden and the centers still look slightly underdone.
  10. Leave them on the tray 10 minutes before moving them. They are extremely fragile hot and firm up as they cool. Moving them early breaks them.

Rayma Health kitchen

Coconut Pecan Shortbread

Four ingredients, 2g net carbs, and properly buttery.

About as simple as baking gets — and one of the few sweet things here that fits a strict protocol. Four ingredients, no eggs, and a texture that genuinely snaps.

2g net carbs per serving · 2g protein · 14g fat · 142 calories · 30 min + chill · 16 pieces

Ingredients

  • 1¾ cups Almond flour
  • ⅓ cup Coconut flour
  • ¾ cup Pecans, finely chopped
  • ½ cup Coconut oil or ghee, softened
  • 3 tbsp Coconut butter, softened
  • 2 tsp Pure vanilla extract
  • ½ tsp Sea salt
  • to taste NutraMedix stevia, or allulose
  • 1 tsp Cinnamon

Directions

  1. Line an 8-inch square tin with parchment, leaving an overhang so you can lift the slab out later.
  2. Beat the softened coconut oil, coconut butter, vanilla, sweetener, and salt together until smooth and creamy.
  3. Mix in the almond flour, coconut flour, cinnamon, and pecans until it forms a stiff dough.
  4. Press it firmly and evenly into the tin. Press hard — loosely packed shortbread crumbles apart instead of snapping.
  5. Chill 30 minutes. Meanwhile heat the oven to 325°F.
  6. Bake 22–26 minutes, until the edges are golden and the middle is set but still pale.
  7. Score it into 16 pieces while it is hot, but leave it in the tin to cool completely. Cutting it cold shatters it; cutting it hot and lifting it hot does the same.
  8. Once fully cool, lift it out by the parchment and break along the score lines. Finish with flaky salt.

Rayma Health kitchen

Chocolate Avocado Pudding

Five minutes, one blender, 4g net carbs — and nobody guesses the avocado.

Avocado has almost no flavor of its own but an extraordinary texture, which makes it a near-perfect pudding base. Blended with raw cacao it turns dense, glossy and genuinely rich — and it is ready in about five minutes.

4g net carbs per serving · 4g protein · 20g fat · 238 calories · 5 min + 1 hr chill · 4 servings

Ingredients

  • 2 large Ripe avocados
  • ⅓ cup Raw cacao powder
  • ⅓ cup Full-fat coconut milk
  • 2 tsp Pure vanilla extract
  • ½ tsp Sea salt
  • 1 tsp Cinnamon
  • to taste NutraMedix stevia, or allulose
  • 1 tbsp MCT oil
  • 2 tbsp Cacao nibs
  • ¼ cup Fresh raspberries or blackberries

Directions

  1. Scoop the avocado flesh into a food processor. Discard any browned patches — they taste bitter and they will show.
  2. Add the cacao powder, coconut milk, vanilla, salt, cinnamon and sweetener.
  3. Blend for a full 2–3 minutes, scraping down twice. Longer than feels necessary. Under-blending leaves it faintly grainy and faintly green-tasting; properly blended it goes glossy and completely smooth.
  4. Loosen with a little more coconut milk if it is stiffer than you want.
  5. Taste and adjust. It will almost certainly need more salt. Salt is what makes cacao taste like chocolate rather than like bitter powder — add it in pinches until it turns.
  6. Chill at least an hour. It firms up considerably and the flavors settle.
  7. Serve topped with cacao nibs and a few berries.

Rayma Health kitchen

Basic Cauliflower Rice

The staple half this site leans on. Ten minutes, and the trick is a dry pan.

Several recipes here tell you to serve something over cauliflower rice, so here is how to make it properly. Most people end up with something wet and sulfurous. Two changes fix that permanently, and neither takes extra time.

4g net carbs per serving · 3g protein · 7g fat · 96 calories · 15 min · 4 servings

Ingredients

  • 1 large head Cauliflower
  • 2 tbsp Extra virgin olive oil
  • 3 cloves Garlic, minced
  • ¾ tsp Sea salt
  • ¼ tsp Black pepper
  • 1 tbsp Fresh lemon juice
  • 2 tbsp Fresh parsley or cilantro, chopped

Directions

  1. Pulse the florets in a food processor in two or three batches, about 8–10 short pulses each. One big batch gives you powder at the bottom and chunks on top. If you have no processor, the large holes of a box grater work well.
  2. Tip the riced cauliflower onto a clean towel and squeeze. A surprising amount of water comes out. This is the step that decides whether you get rice or porridge, and it takes thirty seconds.
  3. Heat the oil in a large skillet over medium-high until it shimmers. A hot pan and a wide one — crowding steams it.
  4. Add the cauliflower and spread it out. Leave it alone for 2 minutes so the bottom layer browns, then stir and repeat.
  5. Total cooking time is 5–7 minutes. It should be tender with a little bite and some golden patches. Cooked longer it turns gray and starts to smell of sulfur — that smell is the sign you have gone too far, and it will not come back.
  6. Add the garlic for the last 30 seconds only.
  7. Off the heat, add the lemon juice, salt, pepper and herbs.

Rayma Health kitchen

Jicama Hash Browns

Crisp, golden, no eggs, no potato — and jicama genuinely holds its crunch.

Jicama is the answer to a problem grain-free cooking rarely solves: something that actually crisps and stays crisp. It is mostly water and fiber, with a mild sweetness, and unlike potato it does not go soft as it sits.

6g net carbs per serving · 2g protein · 13g fat · 172 calories · 25 min · 4 servings

Ingredients

  • 1 large Jicama
  • ½ Yellow onion, grated
  • 4 tbsp Ghee, avocado oil or bacon fat
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ½ tsp Smoked paprika
  • ¼ tsp Garlic powder
  • 2 tbsp Fresh chives, chopped

Directions

  1. Peel the jicama properly — the skin is thick and fibrous, and a vegetable peeler will not manage it. Use a knife and take a good layer off.
  2. Grate it on the large holes of a box grater, along with the onion.
  3. Put it in a clean towel with half the salt and wring it out hard. Keep wringing until very little more comes out. Jicama holds a lot of water, and this is the whole recipe — wet shreds will never crisp.
  4. Toss the dry shreds with the remaining salt, pepper, paprika and garlic powder.
  5. Heat 2 tablespoons of the fat in a large skillet over medium. Not medium-high — jicama needs longer than potato, and high heat browns the outside before the inside softens.
  6. Add half the mixture in a thin, even layer and press it down firmly with a spatula. Leave it completely alone for 6–7 minutes.
  7. Flip in sections, add a little more fat around the edges, and cook another 5–6 minutes until deep golden.
  8. Repeat with the rest. Finish with chives and a little more salt.

Rayma Health kitchen

Chai-Spiced Grain-Free Granola

Real clusters, no oats, no sugar. One batch lasts three weeks.

Every commercial granola, including the ones marketed as low-carb, is built on oats and sweetened heavily. This one is nuts, seeds and spice, and the clusters come from egg white and pressure rather than from syrup.

5g net carbs per serving · 8g protein · 23g fat · 262 calories · 45 min · 12 servings

Ingredients

  • 1½ cups Raw almonds, roughly chopped
  • 1 cup Raw pecans, roughly chopped
  • ¾ cup Raw pumpkin seeds
  • ½ cup Raw sunflower seeds
  • ½ cup Unsweetened shredded coconut
  • ¼ cup Whole flax seeds
  • 3 tbsp Chia seeds
  • ⅓ cup Coconut oil, melted
  • 2 tsp Pure vanilla extract
  • to taste NutraMedix stevia, or allulose
  • 1 tbsp Ceylon cinnamon
  • 1½ tsp Ground cardamom
  • 1 tsp Ground ginger
  • ½ tsp Ground cloves
  • ¼ tsp Black pepper
  • 1 tsp Sea salt
  • 1 Egg white, lightly beaten

Directions

  1. Preheat the oven to 300°F and line a large sheet pan with parchment. Low and slow — nuts scorch fast and bitter nuts ruin the batch.
  2. Chop the almonds and pecans roughly. Some pieces large, some small: the small ones are what fill the gaps and hold clusters together.
  3. Combine all the nuts, seeds and coconut in a large bowl.
  4. Whisk the melted coconut oil, vanilla, sweetener, all the spices and the salt together, then pour over and toss until everything is evenly coated.
  5. If you want clusters, fold in the lightly beaten egg white now. It is the binder — without it you get loose granola, which is perfectly good but will not clump.
  6. Spread on the pan and press down firmly with the back of a spatula into one compact slab. Pressure is the other half of clustering.
  7. Bake 20 minutes. Rotate the pan, press down again, and bake another 12–18 minutes until golden and fragrant.
  8. Cool completely on the pan without touching it. It is soft coming out of the oven and crisps as it cools — stirring it hot destroys every cluster you just made.
  9. Once cold, break it into pieces with your hands.

Rayma Health kitchen

Celeriac & Roasted Garlic Mash

Nuttier and more interesting than cauliflower mash. Worth the ugly vegetable.

Celeriac looks like something dug out of a hedge and tastes like celery crossed with a hazelnut. Mashed with a whole head of roasted garlic it makes a side dish nobody would guess is standing in for potato.

9g net carbs per serving · 2g protein · 15g fat · 184 calories · 1 hr · 6 servings

Ingredients

  • 2 large Celeriac
  • 1 head Garlic
  • 5 tbsp Extra virgin olive oil
  • 3 tbsp Ghee
  • ¼ cup Full-fat coconut cream
  • 1¼ tsp Sea salt
  • ½ tsp White pepper
  • 1 tbsp Fresh thyme leaves
  • 1 tbsp Fresh lemon juice
  • 2 tbsp Fresh chives, chopped

Directions

  1. Preheat the oven to 400°F. Slice the top off the head of garlic, sit it on foil, drizzle with 1 tablespoon of olive oil, wrap it up and roast 40 minutes until the cloves are soft and golden.
  2. Peel the celeriac with a knife — the skin is knobbly and thick and a peeler will fight you. Cut it into even 1-inch cubes so they cook at the same rate.
  3. Steam, don't boil — 20–25 minutes until completely tender. Boiling waterlogs it, and celeriac is already high in water.
  4. Let the steamed celeriac sit in the colander for 5 full minutes to dry out. Same rule as the cauliflower mash, and the same consequence if you skip it.
  5. Squeeze the roasted garlic cloves out of their skins.
  6. Put the celeriac, roasted garlic, ghee, remaining olive oil, coconut cream, salt, white pepper and thyme into a food processor. Blend until completely smooth.
  7. Add the lemon juice, taste, and adjust the salt. Celeriac needs more than you expect. Finish with chives.

Rayma Health kitchen

Crab Cakes, No Breadcrumbs

Almost all crab, barely any binder. Twenty minutes.

A good crab cake is mostly crab. Most restaurant versions are half breadcrumb, which is both a swindle and a problem here. Almond flour and egg hold these together with just enough binder to work, and the crab stays the point.

3g net carbs per serving · 21g protein · 20g fat · 284 calories · 25 min · 4 servings

Ingredients

  • 1 lb Lump crab meat
  • ⅓ cup Almond flour
  • 1 large Pasture-raised egg, beaten
  • 3 tbsp Avocado-oil mayonnaise
  • 1 tbsp Dijon mustard
  • 2 Spring onions, finely sliced
  • 3 tbsp Fresh parsley, finely chopped
  • 1 tbsp Fresh lemon juice
  • 1 tsp Lemon zest
  • 1 tsp Old Bay or smoked paprika
  • ¼ tsp Cayenne
  • ½ tsp Sea salt
  • 3 tbsp Ghee or avocado oil

Directions

  1. Pick through the crab carefully for shell fragments. Tip it into a bowl and fold, do not stir — you want the lumps intact, and vigorous mixing shreds them into paste.
  2. In a separate bowl whisk the egg, mayonnaise, Dijon, lemon juice and zest, spices and salt.
  3. Pour the wet mixture over the crab, scatter the almond flour, spring onion and parsley on top, and fold gently until it just holds together. Stop as soon as it does.
  4. Shape into 8 cakes about an inch thick. Chill 15 minutes. Warm crab cakes fall apart in the pan; cold ones hold.
  5. Heat the ghee in a skillet over medium. Not high — almond flour browns much faster than breadcrumb.
  6. Cook 4–5 minutes a side without moving them, until deep golden. Flip once, carefully, with a thin spatula.
  7. Drain briefly and serve with lemon wedges.

Rayma Health kitchen

Loaded Veggie Scramble

More vegetable than egg — and the eggs stay soft because the heat stays low.

Most scrambles are eggs with a few vegetables thrown in. This one is the other way round, which is how you get a serving of vegetables in before nine in the morning without thinking about it.

6g net carbs per serving · 19g protein · 29g fat · 368 calories · 15 min · 2 servings

Ingredients

  • 5 large Pasture-raised eggs
  • 3 tbsp Extra virgin olive oil
  • 1 cup Cremini mushrooms, sliced
  • 1 cup Broccoli florets, cut small
  • ½ Red bell pepper, diced
  • ½ Red onion, diced
  • 2 cloves Garlic, minced
  • 2 cups Baby spinach
  • ½ Avocado, sliced
  • 3 tbsp Fresh chives and parsley, chopped
  • ¾ tsp Sea salt
  • ¼ tsp Black pepper
  • 1 pinch Red pepper flakes

Directions

  1. Cook the vegetables first, in a separate step. This is the rule people break: vegetables release water, and water in the pan turns eggs rubbery and gray.
  2. Heat 2 tablespoons of oil over medium-high. Cook the mushrooms 4 minutes until browned and their water has cooked away, then add the broccoli, pepper and onion and cook 4 minutes more.
  3. Add the garlic for 30 seconds, then the spinach, and toss just until it wilts. Tip everything onto a plate and wipe the pan.
  4. Beat the eggs with the salt and pepper until completely uniform — no streaks of white.
  5. Return the pan to low heat with the last tablespoon of oil. Low, genuinely. Soft scrambled eggs are a function of low heat and nothing else.
  6. Pour in the eggs and let them sit 20 seconds, then push them slowly from the edge to the middle with a spatula, forming large soft folds. Take 3–4 minutes over it.
  7. When they are still slightly wet, fold the vegetables back through and take the pan off the heat. They carry on cooking on the plate — pull them earlier than looks right.
  8. Serve topped with avocado, herbs and chili flakes.

Rayma Health kitchen

Cauliflower “Mac and Cheese”

No pasta, no dairy — and the sauce genuinely tastes like cheese.

The comfort food people miss most, rebuilt. The sauce is cashew, nutritional yeast and a little mustard, and it does a genuinely convincing impression of a cheese sauce without any dairy in it at all.

10g net carbs per serving · 9g protein · 22g fat · 286 calories · 45 min · 6 servings

Ingredients

  • 1 large head Cauliflower
  • 1 cup Raw cashews
  • ¾ cup Bone or vegetable broth
  • ½ cup Nutritional yeast
  • 3 tbsp Fresh lemon juice
  • 2 tsp Dijon mustard
  • 3 cloves Garlic
  • 1 tsp Onion powder
  • ½ tsp Smoked paprika
  • ¼ tsp Ground turmeric
  • 1¼ tsp Sea salt
  • ½ tsp Black pepper
  • 3 tbsp Extra virgin olive oil
  • ⅓ cup Almond flour
  • 2 tbsp Fresh parsley, chopped

Directions

  1. Soak the cashews — 4 hours in cold water, or 20 minutes in just-boiled water if you are short of time. Unsoaked cashews will not blend smooth and the sauce comes out gritty. Drain them.
  2. Preheat the oven to 400°F.
  3. Steam the cauliflower florets 6–7 minutes — just tender, still holding shape. They finish in the oven, and cauliflower cooked twice to softness turns to mush.
  4. Let the florets steam-dry in the colander for 5 minutes.
  5. Meanwhile blend the drained cashews, broth, nutritional yeast, lemon juice, Dijon, garlic, onion powder, paprika, turmeric, salt, pepper and 2 tablespoons of the olive oil until completely smooth. Give it a full 2 minutes. Thin with broth to a pourable sauce.
  6. Taste it now and adjust. It should be noticeably sharp and salty — the cauliflower is bland and will mute it considerably.
  7. Fold the cauliflower through the sauce and tip into a baking dish.
  8. Mix the almond flour with the last tablespoon of olive oil and a pinch of salt, and scatter over the top.
  9. Bake 18–22 minutes until bubbling and golden. Rest 5 minutes, then finish with parsley.

Rayma Health kitchen

Nut-Stuffed Mushroom Bites

What to bring when everyone else brings something you can't eat.

The recipe for a party, a potluck, or a holiday table — where the problem is rarely the main course and almost always the things people put out beforehand. These disappear, and nobody asks what is in them.

4g net carbs per serving · 5g protein · 17g fat · 192 calories · 35 min · 6 servings

Ingredients

  • 24 Cremini mushrooms
  • ¾ cup Walnuts, finely chopped
  • ⅓ cup Pine nuts
  • 5 tbsp Extra virgin olive oil
  • 1 Shallot, finely diced
  • 4 cloves Garlic, minced
  • ⅓ cup Nutritional yeast
  • ⅓ cup Almond flour
  • 3 tbsp Fresh parsley, chopped
  • 1 tbsp Fresh thyme leaves
  • 1 tbsp Fresh lemon juice
  • 1 tsp Lemon zest
  • ¾ tsp Sea salt
  • ½ tsp Black pepper
  • ¼ tsp Red pepper flakes

Directions

  1. Preheat the oven to 375°F and line a sheet pan.
  2. Twist the stems out of the mushrooms and chop them finely — they go into the filling, so nothing is wasted.
  3. Wipe the caps with a damp cloth rather than rinsing them. Mushrooms are sponges; washed ones release water into the pan and the filling goes soggy.
  4. Toast the walnuts and pine nuts in a dry pan over medium 3–4 minutes until fragrant, then tip them out at once — pine nuts burn in seconds.
  5. Heat 3 tablespoons of the oil in the same pan. Cook the shallot and chopped stems 5 minutes until the moisture has gone, then add the garlic for 1 minute.
  6. Take off the heat. Stir in the toasted nuts, nutritional yeast, almond flour, herbs, lemon juice and zest, salt, pepper and chili flakes. It should be moist and hold together when pressed.
  7. Brush the caps inside and out with the remaining oil and set them hollow-side up on the pan.
  8. Mound the filling generously into each — heap it, don't level it.
  9. Bake 18–22 minutes until the tops are golden and the mushrooms have released a little juice. Serve warm or at room temperature.

Rayma Health kitchen

Chocolate Protein Shake

Twenty-two grams of protein, 4g net carbs, no dairy, no whey.

A proper chocolate shake built on Equip Prime Protein rather than whey. Dairy-free, no sugar alcohols, and thick enough to eat with a spoon if you want it that way.

4g net carbs per serving · 26g protein · 29g fat · 388 calories · 5 min · 1 serving

Ingredients

  • 1 scoop Equip Prime Protein, chocolate
  • 1 cup Unsweetened almond milk
  • ½ Avocado
  • 1 tbsp Raw cacao powder
  • 1 tbsp Almond or pecan butter
  • 1 tbsp Hemp seeds
  • 1 tsp Cinnamon
  • ¼ tsp Sea salt
  • 1 tsp MCT oil
  • 1 cup Ice
  • to taste NutraMedix stevia

Directions

  1. Put the liquid in the blender first, then the powder, then everything else. Powder on the bottom cakes onto the blades and never fully incorporates.
  2. Blend 45–60 seconds, until completely smooth and slightly aerated.
  3. Taste. Protein powders vary enormously in sweetness — adjust the salt before you adjust the sweetener, because under-salted cacao reads as bitter and people reach for sugar to fix a salt problem.
  4. Thin with more almond milk, or add ice and blend again for something spoonable.

Rayma Health kitchen

No-Bake Protein Bites

Fifteen minutes, no oven, 8g of protein a bite.

The snack to have in the freezer for the afternoon when you would otherwise reach for something you would rather not. No baking, and they keep for three months.

3g net carbs per serving · 8g protein · 13g fat · 164 calories · 15 min + chill · 16 bites

Ingredients

  • 2 scoops Equip Prime Protein, chocolate or vanilla
  • 1 cup Almond butter
  • ⅓ cup Coconut oil, melted
  • ⅓ cup Ground flax seed
  • 3 tbsp Chia seeds
  • ¼ cup Unsweetened shredded coconut
  • 3 tbsp Raw cacao powder
  • 3 tbsp Cacao nibs
  • 2 tsp Pure vanilla extract
  • ½ tsp Sea salt
  • 1 tsp Cinnamon
  • 2–4 tbsp Unsweetened almond milk
  • to taste NutraMedix stevia

Directions

  1. Mix the protein powder, flax, chia, coconut, cacao powder, cinnamon and salt together in a bowl.
  2. Stir in the almond butter, melted coconut oil and vanilla. It will look far too dry at first — keep working it.
  3. Add the almond milk one tablespoon at a time, mixing after each, until it just holds together when squeezed. Stop there. Too much liquid and you cannot roll them.
  4. Fold in the cacao nibs.
  5. Chill the mixture 20 minutes. Rolling it warm is frustrating and messy; cold it behaves.
  6. Roll into 16 balls. Press a little flaky salt onto each.
  7. Chill at least an hour before eating so they firm up properly.

Rayma Health kitchen

Protein Chicory Latte

Warm, caffeine-free, 22g of protein — and it feeds your gut while you drink it.

The morning drink that solves three things at once: the coffee ritual you are missing, the protein you are short of at breakfast, and the inulin your gut bacteria want. Caffeine-free, so it does not raise cortisol or blood glucose.

3g net carbs per serving · 23g protein · 18g fat · 286 calories · 10 min · 1 serving

Ingredients

  • 2 tbsp Roasted chicory root, ground
  • 1 tbsp Roasted dandelion root
  • 1½ cups Filtered water
  • 1 scoop Equip Prime Protein, vanilla or chocolate
  • ⅓ cup Full-fat coconut milk
  • 1 tsp MCT oil or ghee
  • 1 tsp Ceylon cinnamon
  • ¼ tsp Ground cardamom
  • ¼ tsp Sea salt
  • to taste NutraMedix stevia

Directions

  1. Bring the water to just below boiling. Add the chicory and dandelion root, take it off the heat, cover, and steep 5–7 minutes.
  2. Strain through a fine sieve.
  3. Let it cool for two minutes before the protein goes anywhere near it. Protein powder hitting near-boiling liquid curdles into strings, and no amount of blending brings it back.
  4. Put the slightly cooled brew, protein powder, coconut milk, MCT oil, spices and salt in a blender and blend 30 seconds until frothy.
  5. Taste and adjust. Pour into a warmed mug.
  6. Start with half a serving of the chicory for the first few days — inulin is potent and going straight to a full mug is how people end up bloated and give up on it.

Rayma Health kitchen

Evening Calm Tea

For the wound-up evening. Chamomile has real trial evidence behind it.

The tea to make at the end of a day that will not let go of you. Chamomile is one of the few calming herbs with genuine human trial data rather than only tradition, and lemon balm and lavender round it out.

1g net carbs per serving · 0g protein · 0g fat · 4 calories · 10 min · 1 serving

Ingredients

  • 2 tsp Dried chamomile flowers
  • 1 tsp Dried lemon balm
  • ½ tsp Dried lavender buds
  • 1 Lemon peel strip
  • 10 oz Filtered water
  • to taste NutraMedix stevia
  • 1 tsp Coconut butter or MCT oil

Directions

  1. Bring the water to a boil, then let it stand a minute. Water straight off a rolling boil scorches delicate flowers and pulls out bitterness.
  2. Put the herbs in a teapot or infuser and pour the water over.
  3. Cover it while it steeps. The calming compounds in chamomile and lavender are volatile — uncovered, a good share of them leave with the steam. A saucer over the mug is enough.
  4. Steep 8–10 minutes. Longer than most people do, and it matters more than the amount of herb.
  5. Strain, and add the sweetener or fat if you want it.
  6. Drink it about an hour before bed rather than right at lights out.

Rayma Health kitchen

Deep Sleep Tea

Stronger than the calm tea. Valerian smells awful and often works.

For the nights when calm is not enough. Be warned that valerian smells like old socks — there is no polite way to put it. The chamomile and mint are partly there to make it drinkable.

1g net carbs per serving · 0g protein · 0g fat · 5 calories · 15 min · 1 serving

Ingredients

  • 1 tsp Dried valerian root
  • 1 tsp Dried passionflower
  • 2 tsp Dried chamomile flowers
  • 1 tsp Dried spearmint
  • ½ tsp Dried lemon balm
  • 1 pinch Sea salt
  • 10 oz Filtered water
  • to taste NutraMedix stevia

Directions

  1. Valerian is a root, so it needs more than a steep. Simmer the valerian alone in the water, covered, for 8 minutes. Roots and barks give up their compounds to gentle simmering; leaves and flowers do not need it and are damaged by it.
  2. Take it off the heat. Now add the passionflower, chamomile, spearmint and lemon balm.
  3. Cover and steep another 7 minutes.
  4. Strain well, add the pinch of salt and any sweetener.
  5. Drink 30–60 minutes before bed. Give it a fair trial — valerian tends to work better after a week or two of consistent use than it does the first night.

Rayma Health kitchen

Liver Support Tea

Bitter roots that support the liver — and an honest word about the word "detox."

A traditional bitter-root brew for liver and bile support. Read the note on what this can and cannot do before you make it, because “detox tea” is one of the most oversold phrases in the wellness aisle and we are not going to sell it to you.

1g net carbs per serving · 0g protein · 0g fat · 8 calories · 25 min · 2 servings

Ingredients

  • 1 tbsp Dried dandelion root, roasted
  • 2 tsp Dried burdock root
  • 2 tsp Milk thistle seed, crushed
  • 1 tsp Dried nettle leaf
  • 1 tsp Fresh ginger, sliced
  • 1 Lemon peel strip
  • 1 pinch Sea salt
  • 3 cups Filtered water
  • to taste NutraMedix stevia

Directions

  1. Put the dandelion root, burdock root, crushed milk thistle seed and ginger in a pot with the cold water.
  2. Bring to a bare simmer and hold it there, covered, for 15–20 minutes. Roots need this; a two-minute steep gets you colored water and very little else.
  3. Take it off the heat and add the nettle leaf and lemon peel. Steep another 5 minutes — leaf goes in at the end, not at the start.
  4. Strain, add the pinch of salt, and sweeten lightly if you want to.
  5. Drink one cup, and keep the second for later in the day. Bitters traditionally go before a meal, which is when they are most useful.

Rayma Health kitchen

Digestive Ease Tea

After a heavy meal, or a queasy morning. Ginger has the best evidence here.

Ginger, fennel and peppermint — the three herbs most reached for when digestion is unhappy, and the one blend on this page where the evidence for the main ingredient is genuinely good.

1g net carbs per serving · 0g protein · 0g fat · 6 calories · 15 min · 2 servings

Ingredients

  • 1 tbsp Fresh ginger, thinly sliced
  • 1 tsp Fennel seeds, lightly crushed
  • 1 tsp Dried peppermint
  • 1 tsp Dried chamomile flowers
  • ½ tsp Cardamom pods, cracked
  • 1 Lemon slice
  • 1 pinch Sea salt
  • 2½ cups Filtered water
  • to taste NutraMedix stevia

Directions

  1. Simmer the sliced ginger, crushed fennel seeds and cardamom in the water, covered, for 8 minutes. Seeds and rhizome want simmering.
  2. Crush the fennel seeds first, even lightly — whole seeds have a hard coat and mostly float past.
  3. Take it off the heat, add the peppermint and chamomile, cover and steep 5 minutes.
  4. Strain. Add the lemon slice, the pinch of salt, and sweeten if you like.
  5. Drink it after a meal rather than during one — a large volume of liquid with food dilutes stomach acid, which is the opposite of helpful if digestion is already sluggish.

Rayma Health kitchen

Golden Turmeric Tea

Warming and anti-inflammatory — with an honest word on how little curcumin a tea delivers.

The warming evening drink, made properly — which means with fat and black pepper, because without both you are drinking colored water. Read the note on what a tea can realistically deliver.

3g net carbs per serving · 1g protein · 8g fat · 88 calories · 15 min · 2 servings

Ingredients

  • 1 tbsp Fresh turmeric, grated
  • 1 tbsp Fresh ginger, grated
  • ¼ tsp Black pepper, freshly ground
  • 1 Cinnamon stick
  • 3 Cardamom pods, cracked
  • ½ cup Full-fat coconut milk
  • 1½ cups Filtered water
  • 1 tsp Coconut oil or ghee
  • ¼ tsp Sea salt
  • to taste NutraMedix stevia

Directions

  1. Simmer the turmeric, ginger, cinnamon stick and cardamom in the water, covered, for 10 minutes.
  2. Add the black pepper and the coconut milk and warm through for 2 minutes. Do not boil once the coconut milk is in — it splits.
  3. Take it off the heat, add the coconut oil or ghee and the salt.
  4. Blend for 20 seconds if you want it frothy and properly emulsified. Worth doing — it also disperses the fat, which is the point.
  5. Strain if you used fresh roots, and sweeten to taste.
  6. Wear an apron. Turmeric stains everything it touches, permanently.

Rayma Health kitchen

Nettle Mineral Infusion

Brewed overnight, not for ten minutes. Genuinely mineral-dense.

Not a tea so much as a long infusion — four hours or overnight rather than ten minutes. That is what pulls the minerals out of the leaf, and it is why this tastes green and savory rather than like a herbal tea.

1g net carbs per serving · 1g protein · 0g fat · 10 calories · 10 min + overnight · 4 servings

Ingredients

  • 1 cup Dried nettle leaf
  • 2 tbsp Dried oatstraw
  • 1 tbsp Dried red raspberry leaf
  • 1 Lemon peel strip
  • 1 quart Filtered water, boiling
  • 1 pinch Sea salt
  • 1 tbsp Fresh lemon juice

Directions

  1. Put the dried herbs in a quart jar. It will look like far too much — a long infusion uses roughly four times the herb of a quick tea.
  2. Pour boiling water over, right to the top, and stir to submerge everything.
  3. Lid it and leave it on the counter 4 hours at minimum, and overnight is better. This is the whole method: minerals are not volatile and they need time, not heat.
  4. Strain, pressing the herb to get the last of the liquid out.
  5. Add the salt and lemon juice. Refrigerate.
  6. Drink a cup or two a day, cold or gently warmed. It tastes green and savory, closer to a broth than to tea — the salt and lemon are what make it pleasant.

Rayma Health kitchen

Butter-Basted Herb Chicken Thighs

1g net carbs. Crisp skin, one pan, and basting is the whole technique.

About as close to zero carbohydrate as a real dinner gets. The technique is worth learning on its own: basting with foaming fat cooks the top of the meat while the bottom crisps, so the skin shatters and the flesh stays wet.

1g net carbs per serving · 30g protein · 38g fat · 472 calories · 30 min · 4 servings

Ingredients

  • 8 Chicken thighs, bone-in and skin-on
  • 1 tbsp Sea salt
  • 1 tsp Black pepper
  • 2 tbsp Avocado oil
  • 4 tbsp Ghee
  • 6 sprigs Fresh thyme
  • 3 sprigs Fresh rosemary
  • 6 cloves Garlic, lightly smashed
  • 2 tbsp Fresh chives, chopped

Directions

  1. Salt the thighs and leave them uncovered on a rack in the fridge for at least 4 hours, ideally overnight. This dries the skin, and dry skin is the entire difference between crisp and rubbery.
  2. Take them out 30 minutes before cooking. Pat dry again and season with pepper.
  3. Heat the avocado oil in a large skillet over medium-high until it shimmers. Lay the thighs in skin-side down.
  4. Do not touch them for 8 minutes. Press each one down with a spatula for the first 20 seconds so the skin makes full contact, then leave them alone. Moving them is why skin tears and sticks.
  5. Flip. Lower the heat to medium and add the ghee, thyme, rosemary and garlic.
  6. As the ghee foams, tilt the pan and spoon it over the thighs continuously for 5–6 minutes. This is the basting, and it is what cooks them through without drying them.
  7. They are done at 175°F — thighs want to go higher than breast, which is part of why they are more forgiving.
  8. Rest 5 minutes. Spoon the herb-infused fat from the pan over the top and finish with chives.

Rayma Health kitchen

Ghee-Poached Cod

1g net carbs, and almost impossible to overcook. Gentle heat does the work.

Poaching in fat rather than water is the most forgiving way to cook white fish there is. The temperature stays low and even, so the flesh sets into large silky flakes instead of tightening and drying out. It is also a nearly carbohydrate-free plate.

1g net carbs per serving · 32g protein · 29g fat · 396 calories · 25 min · 4 servings

Ingredients

  • 4 fillets Fresh cod
  • 1¼ cups Ghee
  • 6 cloves Garlic, lightly smashed
  • 6 sprigs Fresh thyme
  • 2 sprigs Fresh rosemary
  • 1 tsp Sea salt
  • ½ tsp White pepper
  • 2 tbsp Fresh chives, chopped
  • 1 tbsp Fresh parsley, chopped

Directions

  1. Salt the cod on both sides and let it sit 15 minutes at room temperature. Pat dry.
  2. Melt the ghee in a wide pan just large enough to hold the fillets in one layer. Add the garlic and herbs.
  3. Bring the fat to 160–170°F and keep it there. This is well below a simmer — you want the occasional lazy bubble around the garlic and nothing more. Use a thermometer the first time; the temperature is the whole recipe.
  4. Slide the fillets in. The fat should come about halfway up them.
  5. Poach 10–12 minutes, spooning fat over the exposed tops every couple of minutes. Do not turn them.
  6. It is done when the flesh flakes at the thickest point and has just turned opaque. Because the fat is so far below boiling, the window here is generous rather than the thirty seconds a hot pan gives you.
  7. Lift out with a slotted spatula and drain briefly. Finish with the herbs and white pepper.
  8. Strain the ghee and keep it. It is now garlic-and-herb infused and it is excellent for roasting vegetables all week.

Rayma Health kitchen

Steak & Eggs Skillet

2g net carbs, 34g protein. The breakfast that holds until dinner.

When you need a breakfast that genuinely carries you, this is it. Two grams of net carbohydrate, thirty-four of protein, and enough fat that you will not think about food again for a long time.

2g net carbs per serving · 34g protein · 46g fat · 598 calories · 20 min · 2 servings

Ingredients

  • 12 oz Grass-fed sirloin or flat iron steak
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 2 tbsp Tallow or ghee
  • 4 large Pasture-raised eggs
  • 4 cloves Garlic, smashed
  • 4 sprigs Fresh thyme
  • ½ Avocado, sliced
  • 2 tbsp Fresh chives, chopped
  • 1 pinch Flaky sea salt

Directions

  1. Take the steak out 30 minutes ahead and salt it. Cold steak into a hot pan cooks unevenly and steams instead of searing.
  2. Pat it completely dry — this is the second time this page has said that, and it is the second time it matters more than anything else in the recipe.
  3. Heat 1 tablespoon of the fat in a cast-iron skillet over high until it just smokes.
  4. Sear the steak 3 minutes a side for medium-rare, adding the garlic and thyme for the last minute and spooning the fat over.
  5. Move it to a board and rest it 8 minutes. Do not skip this. Cutting a steak straight off the heat spills the juice onto the board instead of leaving it in the meat.
  6. Meanwhile add the remaining fat to the same pan, lower the heat to medium-low, and fry the eggs. Low heat gives you set whites and a liquid yolk; high heat gives you rubber and a brown frilly edge.
  7. Slice the steak against the grain and plate it with the eggs, avocado, chives and flaky salt. Pour any resting juices over the steak.

Rayma Health kitchen

Egg Drop Broth

1g net carbs, five minutes, and it turns broth into an actual meal.

The fastest real meal on this page. If you have broth in the freezer, this is five minutes from cold to bowl, and the egg turns a cup of broth into something that holds you.

1g net carbs per serving · 16g protein · 15g fat · 212 calories · 10 min · 2 servings

Ingredients

  • 4 cups Bone broth
  • 3 large Pasture-raised eggs, well beaten
  • 1 tbsp Fresh ginger, grated
  • 3 cloves Garlic, thinly sliced
  • 1 tbsp Coconut aminos
  • 2 tsp Toasted sesame oil
  • 3 Spring onions, thinly sliced
  • 2 cups Baby spinach
  • ½ tsp Sea salt
  • ¼ tsp White pepper
  • 1 pinch Red pepper flakes

Directions

  1. Bring the broth to a gentle simmer with the ginger and garlic. Let it infuse 3 minutes.
  2. Add the coconut aminos and the spinach if using, and let the spinach wilt.
  3. Beat the eggs until completely uniform — no streaks of white left, or you get white lumps rather than ribbons.
  4. Turn the heat down so the broth is barely moving. Then stir the broth in a slow circle and pour the egg in a thin steady stream from a height.
  5. Stop stirring for 20 seconds. Let the egg set into ribbons before you touch it. Stirring immediately is what turns egg drop soup into cloudy scrambled bits — the whole technique is the pause.
  6. Take it off the heat. Add the sesame oil, spring onions, white pepper and chili flakes.
  7. Taste for salt — it depends entirely on how you seasoned the broth.

Rayma Health kitchen

Sardine Egg Salad

2g net carbs, no cooking beyond the eggs, and serious omega-3.

Egg salad with sardines folded through — which sounds unlikely and works completely. The eggs mellow the sardines, the sardines give the eggs something to be, and the whole thing takes about fifteen minutes.

2g net carbs per serving · 22g protein · 27g fat · 342 calories · 15 min · 3 servings

Ingredients

  • 6 large Pasture-raised eggs
  • 2 tins Wild sardines in olive oil
  • 3 tbsp Avocado-oil mayonnaise
  • 1 tbsp Dijon mustard
  • 2 tbsp Red onion, finely diced
  • 2 stalks Celery, finely diced
  • 2 tbsp Capers, rinsed and chopped
  • 3 tbsp Fresh parsley, chopped
  • 2 tbsp Fresh dill, chopped
  • 1 tbsp Fresh lemon juice
  • ½ tsp Sea salt
  • ½ tsp Black pepper

Directions

  1. Hard-boil the eggs: into already-boiling water, 10 minutes, then straight into ice water. Starting them in cold water makes them far harder to peel.
  2. Peel and chop them roughly. Leave some texture — uniformly mashed egg salad is unpleasant.
  3. Drain the sardines, keeping a tablespoon of the oil. Mash them with a fork, bones and all — the bones are soft, they are where the calcium is, and you will not notice them.
  4. Fold the sardines into the eggs gently.
  5. Mix the mayonnaise, Dijon, lemon juice and reserved sardine oil, then fold that through.
  6. Add the onion, celery, capers and herbs. Fold, do not stir.
  7. Taste before adding any salt. Between the sardines and the capers it may need none. Chill 20 minutes if you can — it improves.

Rayma Health kitchen

Crispy Chicken Skin Cracklings

Zero carbs. The crunch you have been missing, from something you were throwing away.

If you buy skin-on thighs and take the skin off for anything, this is what to do with it. Zero carbohydrate, genuinely satisfying, and it costs nothing because you already had it.

0g net carbs per serving · 6g protein · 14g fat · 148 calories · 40 min · 6 servings

Ingredients

  • 8 oz Chicken skin
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ½ tsp Smoked paprika
  • ¼ tsp Garlic powder
  • 1 pinch Flaky sea salt

Directions

  1. Preheat the oven to 375°F.
  2. Lay the skin flat and scrape the underside with a knife to remove any fat clinging to it. Less fat underneath means crisper crackling — it renders out anyway, and leaving it makes them greasy rather than brittle.
  3. Pat both sides completely dry and lay the pieces flat on a parchment-lined sheet pan, not overlapping.
  4. Season both sides.
  5. Lay a second sheet of parchment on top and set another baking tray on that to weigh them down. Unweighted skin curls into tubes and cooks unevenly.
  6. Bake 30–35 minutes until deep golden and rigid. Check at 25 — they go from golden to burnt quickly at the end.
  7. Lift onto a rack and let them cool completely. They crisp as they cool, so judging them straight from the oven will mislead you.
  8. Break into pieces and finish with flaky salt. Pour the rendered fat in the pan into a jar — that is schmaltz, and it is excellent for roasting vegetables.

Rayma Health kitchen

Shakshuka

Eggs poached in a spiced pepper and tomato sauce. One pan, any meal.

Eggs poached directly in a spiced pepper and tomato sauce — breakfast, lunch or dinner depending on when you feel like it. The whole thing happens in one pan and the only real skill is knowing when to stop cooking.

8g net carbs per serving · 16g protein · 26g fat · 342 calories · 35 min · 4 servings

Ingredients

  • 4 tbsp Extra virgin olive oil
  • 1 Yellow onion, thinly sliced
  • 2 Red bell peppers, sliced
  • 6 cloves Garlic, sliced
  • 2 tsp Ground cumin
  • 2 tsp Smoked paprika
  • 1 tsp Ground coriander
  • ½ tsp Cayenne
  • 1 can Whole tomatoes
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 8 large Pasture-raised eggs
  • 1 Avocado, sliced
  • ½ cup Fresh cilantro and parsley, chopped

Directions

  1. Heat the olive oil in a wide skillet over medium. Cook the onion and peppers 10–12 minutes until genuinely soft and beginning to caramelize. Do not rush this — it is where the sweetness comes from.
  2. Add the garlic and cook 1 minute, then the cumin, paprika, coriander and cayenne. Stir the spices in the hot oil for 30 seconds before any liquid goes in — most of their aromatic compounds are fat-soluble, and this is what makes them taste vivid rather than dusty.
  3. Crush the tomatoes into the pan by hand, add the salt and pepper, and simmer 12–15 minutes until thick enough that a spoon leaves a trail.
  4. Taste and adjust. The sauce should taste slightly too strong at this point — the eggs will mute it.
  5. Make eight wells with the back of a spoon and crack an egg into each.
  6. Cover and cook on low 6–9 minutes. Pull it when the whites are just set and the yolks still wobble. They keep cooking in the hot sauce after the pan leaves the heat, so err early.
  7. Scatter the herbs over and serve with avocado.

Rayma Health kitchen

Greens & Herb Frittata

4g net carbs, feeds six, and it is as good cold as it is hot.

The most useful egg dish there is. It feeds a table, it travels, it is genuinely good at room temperature, and it turns whatever greens are wilting in the drawer into lunch.

4g net carbs per serving · 16g protein · 24g fat · 298 calories · 35 min · 6 servings

Ingredients

  • 10 large Pasture-raised eggs
  • ⅓ cup Full-fat coconut milk
  • 4 tbsp Extra virgin olive oil
  • 1 Leek, white part sliced
  • 4 cups Mixed greens, chopped
  • 1 cup Cremini mushrooms, sliced
  • 4 cloves Garlic, minced
  • ½ cup Fresh herbs, chopped
  • 3 tbsp Nutritional yeast
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • ¼ tsp Grated nutmeg

Directions

  1. Preheat the oven to 350°F.
  2. Heat 2 tablespoons of the oil in a 10-inch oven-safe skillet over medium. Cook the mushrooms 5 minutes until browned and their water has gone, then add the leek for 4 minutes.
  3. Add the garlic for 30 seconds, then the greens, and cook until wilted and any liquid has cooked away entirely. Wet greens make a watery frittata and there is no fixing it later.
  4. Beat the eggs with the coconut milk, salt, pepper, nutmeg and nutritional yeast until completely uniform — a full minute. Fold in the fresh herbs.
  5. Add the remaining 2 tablespoons of oil to the pan and swirl it up the sides so nothing sticks.
  6. Pour the eggs over the vegetables and stir once, gently, to distribute them.
  7. Cook on the stove 3–4 minutes until the edges begin to set, then transfer to the oven.
  8. Bake 15–18 minutes. Pull it when the center still has a slight wobble — it firms up as it rests, and a frittata cooked until completely set in the oven is a dry one on the plate.
  9. Rest 10 minutes before slicing. It cuts far more cleanly warm than hot.

Rayma Health kitchen

Baked Eggs in Avocado

Two ingredients, 3g net carbs, and twenty minutes of doing nothing.

Two ingredients and an oven. The avocado goes warm and creamy, the egg sets into it, and the whole thing takes about two minutes of actual work.

3g net carbs per serving · 14g protein · 27g fat · 324 calories · 25 min · 2 servings

Ingredients

  • 2 large Avocados
  • 4 medium Pasture-raised eggs
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • ½ tsp Smoked paprika
  • 2 tbsp Fresh chives, chopped
  • 1 tbsp Extra virgin olive oil
  • 1 pinch Red pepper flakes
  • 1 tbsp Fresh lemon juice

Directions

  1. Preheat the oven to 425°F.
  2. Halve the avocados and remove the stones. Scoop out about a tablespoon of extra flesh from each half — the stone cavity is too small for an egg, and this is where most people go wrong. Save the scooped flesh.
  3. Sit the halves in a baking dish, packed close together or nestled in a muffin tin so they cannot tip. A tipped avocado empties itself into the oven.
  4. Crack one egg into each hollow. Use medium eggs, or crack large ones into a cup first and spoon the yolk in with only some of the white — a whole large egg overflows.
  5. Season, and bake 15–18 minutes for a set white and a soft yolk. Check at 13 — oven and avocado size vary a lot.
  6. Finish with chives, olive oil, chili flakes and a squeeze of lemon.

Rayma Health kitchen

Avocado Deviled Eggs

1g net carbs. What to bring, and what to eat at 3pm.

Deviled eggs made with avocado instead of most of the mayonnaise — better fat, better color, and they hold up on a table for hours. One gram of net carbohydrate for two halves.

1g net carbs per serving · 9g protein · 16g fat · 186 calories · 25 min · 6 servings

Ingredients

  • 8 large Pasture-raised eggs
  • 1 Ripe avocado
  • 2 tbsp Avocado-oil mayonnaise
  • 1 tbsp Dijon mustard
  • 1 tbsp Fresh lemon juice
  • 2 tbsp Fresh chives, finely chopped
  • 1 tbsp Fresh dill, chopped
  • ½ tsp Sea salt
  • ¼ tsp Black pepper
  • ½ tsp Smoked paprika
  • 1 tbsp Capers, chopped

Directions

  1. Lower the eggs into already-boiling water and cook 10 minutes, then straight into ice water for 5. Starting them in cold water is why eggs are hard to peel.
  2. Peel and halve them lengthways. Pop the yolks into a bowl and set the whites aside.
  3. Mash the yolks with the avocado, mayonnaise, Dijon, lemon juice, salt and pepper until completely smooth. Take longer than feels necessary — lumpy filling is the difference between these looking made and looking thrown together.
  4. Fold in the chives, dill and capers.
  5. Spoon or pipe the filling back into the whites, mounding it generously.
  6. Dust with smoked paprika. Chill 20 minutes before serving.

Rayma Health kitchen

Burger Bowl

Everything you want from a burger, in a bowl. 4g net carbs.

The bun was never the good part. Seasoned grass-fed beef, cold crisp lettuce, avocado, pickles and a proper special sauce — it eats exactly like the drive-through version and costs you four grams of carbohydrate.

4g net carbs per serving · 32g protein · 43g fat · 548 calories · 20 min · 4 servings

Ingredients

  • 1½ lb Grass-fed ground beef
  • 1 tsp Sea salt
  • ½ tsp Black pepper
  • 1 tsp Garlic powder
  • 1 tsp Onion powder
  • 2 tbsp Ghee or avocado oil
  • 8 cups Romaine or butter lettuce, chopped
  • 1 cup Cherry tomatoes, halved
  • ½ Red onion, sliced paper-thin
  • 1 large Avocado, sliced
  • ¾ cup Dill pickles, sliced
  • ⅓ cup Avocado-oil mayonnaise
  • 2 tbsp Tomato paste
  • 1 tbsp Dill pickle brine
  • 1 tsp Dijon mustard
  • ½ tsp Smoked paprika
  • ¼ tsp Onion powder
  • 1 pinch Cayenne

Directions

  1. Whisk the sauce ingredients together and put it in the fridge. It is noticeably better after twenty minutes, so do this first.
  2. Mix the salt, pepper, garlic powder and onion powder into the beef with your hands. Don’t work it hard — overhandled ground beef goes dense and springy.
  3. Heat the ghee in a large skillet over medium-high until it shimmers. Add the beef in a flat layer and leave it alone for 3 minutes so the underside browns properly. That crust is the whole reason this tastes like a burger and not like taco meat.
  4. Break it up, turn it, and cook 4–5 minutes more until browned through. Tip off any excess fat only if there is a lot of it.
  5. Build the bowls: lettuce first, then the beef while it is still hot so it wilts the leaves slightly, then tomatoes, onion, avocado and pickles.
  6. Spoon the sauce over. Eat straight away, while the beef is hot and the lettuce is cold — that contrast is the point.

Rayma Health kitchen

Ginger & Mint Sipper

For the queasy hours. Cold, gingery, and sipped slowly.

Ginger is one of the few things in this whole kitchen with genuine clinical evidence behind it for nausea. Made cold and sipped slowly rather than drunk down, it is often the first thing that goes back in on a hard day.

3g net carbs per serving · 0g protein · 0g fat · 12 calories · 15 min + chill · 4 servings

Ingredients

  • 3 tbsp Fresh ginger, grated
  • 4 cups Filtered water
  • 1 small handful Fresh mint leaves
  • ¼ tsp Unrefined sea salt
  • to taste NutraMedix stevia, or allulose
  • 1 tbsp Fresh lemon juice

Directions

  1. Simmer the grated ginger in the water, covered, for 8 minutes. Grating rather than slicing gets you far more out of it.
  2. Take it off the heat, add the mint, cover, and steep 5 minutes.
  3. Strain, stir in the salt and any sweetener, and chill it thoroughly.
  4. Serve it cold, and sip. Cold drinks carry almost no smell, and smell is what sets off most treatment nausea. A cup taken over twenty minutes sits far better than the same cup drunk in two.
  5. On a bad morning, freeze it in an ice cube tray and suck the cubes instead.

Rayma Health kitchen

When Nothing Tastes Right Shake

Cold, mild, calorie-dense. For the weeks when food is the problem.

There are weeks when everything tastes of metal or of nothing, and a plate of food is simply not going to happen. This is what we hand people for those weeks: cold, mild, easy to get down, and carrying real calories and protein in a small volume.

4g net carbs per serving · 14g protein · 36g fat · 428 calories · 5 min · 1 serving

Ingredients

  • ½ cup Full-fat coconut milk
  • ½ cup Unsweetened almond milk
  • ½ Avocado
  • 1–2 tbsp Collagen or hemp protein
  • 1 tbsp Raw cacao powder
  • 1 tsp MCT oil
  • 1 tsp Pure vanilla extract
  • ¼ tsp Sea salt
  • ½ tsp Cinnamon
  • to taste NutraMedix stevia
  • 1 cup Ice

Directions

  1. Liquid into the blender first, then the powder, then everything else. Powder on the bottom packs onto the blades and never breaks up.
  2. Blend 45–60 seconds until completely smooth.
  3. Taste it, and reach for the salt before the sweetener. A metallic taste is usually helped more by salt and fat than by sugar, and under-salted cacao reads as bitter, which sends people looking for sweetness they do not actually need.
  4. Serve it very cold, ideally in a covered cup with a straw. Less smell reaching you means less nausea.
  5. If a whole glass is too much, split it and drink half now, half in an hour. Small and often beats large and once.

Rayma Health kitchen

Silky Cauliflower & Broth Soup

Soft, mild, no acid, no spice. Built for a sore mouth.

When your mouth is sore, almost everything on this site becomes unusable — the vinegars, the citrus, the chili, the rough edges of a roasted vegetable. This soup is deliberately the opposite: smooth, mild, warm rather than hot, and with nothing sharp in it anywhere.

8g net carbs per serving · 7g protein · 19g fat · 238 calories · 35 min · 4 servings

Ingredients

  • 1 large head Cauliflower, in florets
  • 1 Leek, white part only, sliced
  • 3 tbsp Extra virgin olive oil
  • 4 cups Bone broth
  • ½ cup Full-fat coconut milk
  • 1 tbsp Ghee
  • ¾ tsp Sea salt
  • 1 pinch White pepper
  • 1 tsp Fresh thyme leaves

Directions

  1. Warm 2 tablespoons of the olive oil in a pot over medium-low. Cook the leek gently 8 minutes until completely soft. Do not let it color — browning brings bitterness, and bitterness is hard on a sore mouth.
  2. Add the cauliflower, broth and thyme. Simmer 20 minutes, until the cauliflower is falling apart. Cook it further than you normally would; you want no texture left at all.
  3. Blend until completely smooth — a full two minutes. Any grit at all will catch.
  4. Stir in the coconut milk, the ghee, and the last tablespoon of olive oil off the heat.
  5. Salt to taste, gently. Salt stings a raw mouth, so season it lighter than you would otherwise and let people add their own.
  6. Serve it warm, not hot. Hot liquid on mouth sores is genuinely painful, and lukewarm is no less nourishing.

Rayma Health kitchen

Gentle Cooked-Through Chicken Pot

Everything cooked right through. For weeks when your counts are low.

When your white count drops, the risk is not the food you are eating — it is what might be living on it. This is a whole meal in one pot with nothing raw anywhere in it, nothing fermented, and no last-minute fresh garnish. Mild, soft, and safe to eat on your lowest week.

6g net carbs per serving · 29g protein · 25g fat · 372 calories · 45 min · 4 servings

Ingredients

  • 1½ lb Chicken thighs, boneless
  • 3 tbsp Extra virgin olive oil
  • 1 Leek, white part only, sliced
  • 3 Carrots, sliced into coins
  • 3 Zucchini, in thick half-moons
  • 8 oz Cremini mushrooms, halved
  • 3 cloves Garlic, sliced
  • 2 cups Bone broth
  • 1 tbsp Fresh thyme
  • 1 tsp Sea salt
  • ¼ tsp Black pepper
  • 2 tbsp Ghee

Directions

  1. Wash your hands, your board and your knife before and after the chicken. On a low-count week the handling matters as much as the cooking.
  2. Cut the chicken into large pieces. Heat 2 tablespoons of olive oil in a heavy pot over medium-high and brown the chicken all over, about 6 minutes.
  3. Add the leek, carrots and mushrooms and cook 6 minutes, until the mushrooms have released their water and it has cooked away.
  4. Add the garlic, thyme, broth and salt. Bring it to a full rolling boil, then lower to a simmer.
  5. Cover and cook 20 minutes. Add the zucchini for the last 8.
  6. Check the chicken reaches 175°F with a thermometer. Not pink-in-the-middle, not nearly — right through. This is the one recipe on the site where a thermometer is not optional.
  7. Stir in the ghee and the last tablespoon of olive oil off the heat. Serve warm rather than piping hot.
  8. No fresh herbs on top. Everything that goes in this pot gets cooked.

Rayma Health kitchen

Broth & Electrolyte Freezer Pops

Numbs a sore mouth, settles nausea, and rehydrates. Made ahead.

Two versions of the same idea: something frozen to hold in your mouth when swallowing is hard, drinking is unappealing, and you are quietly getting dehydrated. Make both on a good day and forget about them until you need them.

2g net carbs per serving · 2g protein · 0g fat · 18 calories · 10 min + freeze · about 10 pops

Ingredients

  • 2 cups Bone broth
  • ¼ tsp Unrefined sea salt
  • 1 tsp Fresh lemon juice
  • 2 cups Ginger & Mint Sipper
  • ¼ cup Full-fat coconut milk
  • 1 pinch Unrefined sea salt
  • to taste NutraMedix stevia, or allulose

Directions

  1. Make whichever version you want and taste it before it goes in the freezer. Freezing mutes flavor considerably, so season it slightly stronger than seems right.
  2. Pour into ice-pop molds, or into an ice cube tray if holding a cube in your mouth is easier than a whole pop.
  3. Freeze at least 4 hours.
  4. To release a stuck pop, run the outside of the mold under cool water for a few seconds. Do not force it.
  5. Let it sit a minute before it touches a sore mouth. Straight from the freezer it is cold enough to hurt; a minute out takes that edge off and loses none of the benefit.

Rayma Health kitchen

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